Burgener Warm up for Clean + Complex Review
e90s x7 - Squat Clean Complex
1x Squat Clean + 1x Mid-Hang Squat Clean + 1x Front Squat
Mid-Hang = Mid Thigh
**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging complex weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.
15 Toes to Bar / Knees to Chest / Scaled variation
10 Bar Facing Burpees over Bar
5 Hang Squat Cleans @55-65% / 3-5 UB Reps (155/105)
@Home / Scaled option:
6 (3R/L) 1-Arm DB/KB Clean + Goblet Squat (50-53-30-35)
NOTES: Score Time and record squat clean weight. The Hang Squat Clean weight should be challenging for experienced athletes.
12 min AMRAP:
250/200m Strapless Row
100m Double KB/DB Farmer’s Carry (53/35)
NOTES: Record Completed Rounds + Reps.