2:00 Amrap (6 sets)
20/15 Calorie Assault Bike or 16/12 Calorie Echo Bike
Max Distance Farmers Carry (2x53s/2x35s)
– Rest 1:00 between sets –
Accessory
1 min quad smash (each side)
1 min 3 Hip Mobility Stretching Exercises (great video with different options in coaches notes)
3-way wrist stretch – 30 sec each
-Hands and knees – palms down/fingers forward
-Hands and knees – palms down/fingers towards body
-Hand and knees – palms up/fingers towards body
Warm Up
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 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Full Squat Clean
* Once complete give athletes 2-3 sets to warm up to starting weight
**3. Workout Prep**
2 sets
20 sec. Assault Bike (workout pace)
20 ft Farmer Carry (start light and add weight on the second set)
3 Position Clean (hang, below knee, floor) 5×3
Power Clean + Hang Clean + Clean:
– 2 sets x 1+1+1 reps @ 75% 1 RM clean
– 3 sets x 1+1+1 reps @ 80% 1 RM clean
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
Complex is completed unbroken!
Elmer Fudd
2:00 Amrap (6 sets)
1:00 min. Assault or Echo Bike
Max Distance Farmers Carry (2DBs or 2 KB)
– Rest 1:00 between sets –
