03.17.2025

Strength
A. 3 sets of Heels Elevated Landmine Goblet Squat x 6-8 reps   
B.  3 x Super set 1. goblet Cossack squats x 6/side @20X1
                             2. DB single leg RDLs x 6/side @30X1
C. 3 sets of Banded Hamstring Curls x 15 reps
 
 
 
Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under)

Jerk transfer skills- 3 reps each
behind the neck push press
behind the neck push jerk
behind the neck split jerk 
push press
push jerk
split jerk
 
 
 
WOD
"Wheeler's Patent"
5 rounds for quality
5 clean & jerk -build by round
5 box jumps 30/24"
rest as needed