Easy 50/40 Calorie Row/Bike
Burgener Clean Warm Up
3 Rounds 3 of each movement (clean width hook grip)
1. Down and Up
2. Elbows High and Outside
3. Muscle Clean
4. Clean Land (2″”, 4″”, 6″”)
5. Clean Drop
6. Hang Power Clean (from the knee)
“Big Clean Complex”
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
Each set consists of 12 reps, without dropping the bar (if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar). Complete 6 total sets. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).
Score is heaviest set.