Jogging on the spot with L&R ground touches,

Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

mountain climber complex.

Air, SPLIT squats, Wall and Cossack squats

Squat rocks with a plate

Burgener warm up



Movement warm-up/



·    Shoulder mobility

·    Burgener warm-up

·    Hip mobility

·     Ankle mobility




30 Minute CAP


1 Heavy Clean & Jerk


·    Building towards a heavy OR 1RM Clean & Jerk

·    Set regular lifting time and rest


Aim for:

·    Strong pulls into clean

·    Fast under the bar

·    Braced core

·    Strong leg drive

·    Good rack and launch position

·    Fast feet for split and balanced recovery