7.25.18

1) Clean Pull + Squat Clean + Power Clean

2) For Time:
25 Burpees
15 Squat Cleans (135/95)
20 Rowing Cals

0-10:00 Individual Warmup

3 rounds: 8 Deadlifts 7 Squat Jumps 6 Spider Lunges

10:00-15:00 Hip Prep

  • Lunge Hip Opener Flow

15:00-17:00 Front Rack Prep

  • Band Stretch Overhead

17:00-22:00 Clean Group Warm Up

  • Burgener Warmup On Coaches Call
    • Dip, Drive, Shrug
    • Dip, Drive, Shrug, High Pull
    • Dip, Drive, Pull Under, Slight Dip
    • Move to knees and pull progressively deeper into squat
    • Full Cleans

22:00-25:00 Individual Clean Warmup

  • Help athletes individually as they prep
  • 3 Warmup Sets of complex

25:00-45:00 Clean Complex

  • 5 Sets
  • Clean Points of Performance
    • Hips between knees and shoulders
    • Shoulders Engaged
    • Hips Open Fully
    • Elbows Up in Catch
    • Hips back in Catch
    • Stand Fully Up

45:00-47:00 Transition and Workout Review

47:00-54:00 Finisher Workout

54:00-60:00 Cooldown and Scores