Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm-up Clean v2 (No Measure)
2 minutes on Bike/Ski/Rower
10 Muscle Cleans
10 Front Squats
10 Presses in split Jerk stance
Power Clean (Heavy Single)
We are targeting the “middle ground” of the cleans.
Use blocks or marks set up just outside your squat stance (give 1 inch of freedom outside your squat stance).
Build up to a heavy single power clean but if your feet ever pass the line or touch the blocks, it is a no-rep.
Work on dropping under the weight but still staying above parallel, not separating your feet farther and farther.
Power clean, Hang squat clean, Jerk (1 complex every 90s)
1 Power Clean
1 Hang Squat Clean
1 Jerk (any style)
Every 90 seconds for 12 minutes, perform:
1 Power Clean, 1 Hang squat clean, 1 Jerk @ 80% or more of today’s heavy single power clean.
GHD Prone Isometric Holds
Accumulate 2 minutes. If easy, add a 10# weight behind head