WARM UP Burgener Clean Warm Up 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
HEAVY COMPLEX Complete as many rounds as possible in 12 mins of: 1 Split Jerk 3 Front Squats 1 Squat Clean @95% of 1rm complex
ACCESSORY Complete as many rounds as possible in 12 mins of:
12 Row Calories
8 Kettlebell Snatches, 16/12 kg
4 Kettlebell Turkish Get-ups, 16/12 kg
COOL DOWN For quality:
Row Easy, 3 mins
Hamstring Stretch, 1 min
Chest Stretch, 2 mins
Couch Stretch, 2 mins