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Components

Clean Deadlift to Bel ...

Clean and Jerk

Metcon

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Workout

NC Athletics - 06012021

Warm-up

3:00 Cardio
then...
2 sets with am empty barbell or very light weight:

High Hang Muscle Clean x 10
Strict Press with Barbell x 10
Barbell Good Morning x 10

then...

A) Burgener Warm Up Clean - 3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer Exercises - 3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)

Weightlifting

Clean Deadlift to Below Knee + Clean Deadlift to Mid Thigh + Clean + Jerk (5 x 1 (Building))

How to approach the lifts

Deadlift to below the knee and then reset back down before going into a clean deadlift to mid thigh and then reset before going into a clean and then do the jerk.

Clean and Jerk (3 x 1)

Clean and Jerk

Clean and Jerk:
3x1 @ 85-90% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 7:
14 DB Hang Snatch (SA)
7 Burpees over the DB

Want to see some of these movements in action? Check out our .