General Warm-Up
Two rounds, of:
30 Second Side Plank
10 Kettlebell Swings
10 Goblet Squats
Burgener Clean Warm-Up with barbell (5-10 reps of each)
Down + Finish
High Pull
Muscle Clean
Drop Clean
Specific Warm-Up (empty barbell, 3-5 reps of each)
Clean deadlift to Mid Thigh
Hang Power Clean
Front Squat
A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B.
For time:
50/35 Calories of Assault Bike
25 Ground to Overhead (135/95 lbs)