Effort only fully releases its reward after a person refuses to quit.
~Napoleon Hill
Burgeners Clean Warmup
Clean Practice
In Groups of 3:
Step 1:
5 x Front Squat No Hands
5 x Front Squat
5 x Pause Front Squat
5 x 1/1/4 Front Squat
5 x In the hole Front Squat
Step 2:
2 x 3 High Hang Clean + Push Press
3 x 2 Hang Clean + Push Jerk
SupaSet:
1. Back Squat
Work up to previous weeks 5RM
Get as many reps as possible with 5RM weight.
5-5-5-5-5
2. Strict Pull-ups
Work up to max set
4 x 70% of max set reps
Rest 2:00