WARM-UP -
3:00 Machine
-into-
Burgener Warm Up + Skill
Transfer:
* 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 times
through
* Focus on footwork and
finishing the pull
WORKOUT PREP -
3 sets: (build in weight)
2 Box Jump Overs
2 Clean and Jerks (empty bar
-build across sets)
1 Squat Clean Thruster
WORKOUT -Maserati-
Freedom (RX’d)
For Time:
27 Box Jump Overs (24/20)
21 Clean and Jerks (95/65)
15 Squat Cleans (135/95)
9 Squat Clean Thrusters
(165/110)
(KG conv: 43/29 C&J, 61/43
SC, 75/50 SCT)
Skills and Drills -
Pistols: Week 6 Day 1
Advance:
Every minute (10:00)
10-12 Pistols
Intermediate:
Every minute (10:00)
8-10 Pistols (plates under heels/
counterweight in front)
Beginner:
6-10 Pistols (to a box or using a
band)
* Use any of the past week’s
progression to help your athletes
work towards gaining strength and
stability in the Pistol Squat.
Alternative Option:
3 sets
10 Alternating Double Dumbbell
Step Back Lunges (Front Rack) @
moderate weight
10 GHD Hip Raise
10 Single leg Dumbbell Romanian
Deadlift (each side) @ moderate
weight