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
AMRAP 12 mins: Split Jerks, Front Squats, and Squat Cleans
Complete as many rounds as possible in 12 mins of:
1 Split Jerk
3 Front Squats
1 Squat Clean
@100% of 1rm complex
ACCESSORY
For time:
30 Row Calories
10 Turkish Get-Ups, 15/10kg
25 Russian Kettlebell Swings, 32/24kg
20 Row Calories
10 Turkish Get-Ups,
25 Russian Kettlebell Swings,
10 Row Calories
10 Turkish Get-Ups,
25 Russian Kettlebell Swings,
Cool Down
For quality:
Row Easy, 3 mins
Hamstring Stretch, 1 min
Chest Stretch, 2 mins
Couch Stretch, 2 mins