St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Barbell Club 3/28/19


Barbell Club 3/28/19

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club


Clean warm up (No Measure)

Coach led

1. Clean grip deadlift

2. hang clean and shrug

3. hang clean pull

4. hang clean

5. hang squat clean


Pocket squat clean (3×3)

Deadlift the bar up. Drop into a power position, keeping your shoulder behind the bar at all times, explosively drive your hips up into the bar and then pull yourself under into the bottom of your clean.

Points to Pay attention to

-no shoulder movement foward on the initial drive

-actively pulling under the bar vs. pulling the bar to you

-feet moving from the pull stance into the squat stance

Squat Clean (EOMOM for 14 minutes)

14 min EOMOM x 2 reps

with a 6 second pause just below knee

Accessory Work

Glute bridges (5×5 Build to heavy set of 5)

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