Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
– Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
**2.Strength Prep**
Burgener Warm Up Clean
+
Front Squat Skill Transfer Exercises
or
Shorten version
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Cleans
5 Front Squats
– into –
2 sets (empty bar)
1 Squat Clean + 1 Hang Squat Clean
* Once complete give athletes 2-3 sets to warm up to starting weight
**3. Workout Prep**
2 sets
Set 1:
3 Overhead Squats (empty)
10 Single Unders
3 Thrusters (empty)
10 Double Unders
Set 2:
3 Overhead Squats (Light)
10 Single Unders
3 Thrusters (Light)
10 Double Unders
2 Position Clean (Floor + Hang) 5×2
2 position (Floor + Hang) Cleans:
– (1+1) x 2 sets @ 80% 1RM Clean
– (1+1) x 3 sets @ 85% 1RM Clean
– rest 60-90 seconds between sets –
Click “Workout prep notes available” directly below for the full description
Complex is completed unbroken if comfortable
Edna
3 Rounds
10 Overhead Squats (95/65)
50 Double Unders
-Straight into-
3 Rounds
10 Thrusters (95/65)
50 Double Unders
Accessory
Accumulate 2-3 minutes total of each:
Bar Hang
HandStand Hold
* Break up as needed *
