WARM-UP -
Burgener Warm Up Clean +
Skill Transfer (15:00)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
-into-
3x High Hang Clean + 3x
Hang Clean + 3x Clean (PVC
or Empty Barbell)
* 5 minutes, 2-3 Ttimes
through
* Focus on footwork and
finishing the pull
STRENGTH -
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-
90% through the 3 singles)
WORKOUT PREP -
3 sets:
3 Pull Ups
3 Deadlifts
2 Hang Power Cleans
1 Shoulder to Overhead
*Build in weight
WORKOUT -Fun Dip
Freedom (RX’d)
30 Pull Ups
3 Rounds of DT (155/105)
20 Pull Ups
2 Rounds of DT (155/105)
10 Pull Ups
1 Round of DT (155/105)
One round of DT = 12
Deadlifts + 9 Hang Power
Cleans + 6 Shoulder to
Overhead
(KG conv: 70/47.5 barbell)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
1 Min Cat Cow
2x10 Seated External
Rotation
2x 1 Min Pec Stretch (each
side)