**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s warm-up

-into-

Burgener Warmup
+
Skill Transfer Warmup

-into-

5 min
Build weight on Clean and Jerk

**2. Workout Prep**
– At Weight
1 set
2 Clean and Jerks
2 Bar Facing Burpees

Workout:  Grettel

* Target time: 4-6 minutes
* Time cap: 8 minutes

10 rounds
3 Clean and Jerks (135/95)
3 Bar Facing Burpees

* Scaling option 1 (Masters 45+)
10 rounds
3 Clean and Jerks (115/75)
3 Bar Facing Burpees

* Scaling Option 2 (Beginner)
10 rounds
6 Alternating Dumbbell Clean and Jerks (light)
3 Up Downs

* Limited Equipment Option
10 rounds
10 Alternating Jumping Split Lunges
5 Burpees

* Large Class Option
Teams of 2
10 rounds (each)
3 Clean and Jerks (135/95)
3 Bar Facing Burpees
– You Go, I Go! –

**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
– Have athletes empty the bar and go through the complex (even though their clean is warm)
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk Dip
1 Push Jerk or Split Jerk

– Into complex –

Strength 1: Clean Deadlift (to below the knee) + Clean Deadlift (to mid thigh) + Clean + Jerk 5×4

Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk:
(1+1+1+1) x 5 sets @ 70-85% 1RM Clean and Jerk

*Rest 60-90 seconds between sets.

Strength 2: Clean and Jerk 3×1

Clean and Jerk:
3×1 @ 85-90% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*

Accessory:

1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)