Session P1 W1

Warm Up

Dynamic Warm up

Burgener Barbell Warm up

Perform 3 sets of 5 repetitions of Tempo Front Squats with an empty bar. Use a tempo of @33x1, which means a 3 second decline, followed by a 3 second pause in the hole, explode to the top of the movement with fully opened hips, then a one second pause at the top.


Perform 3 working sets of 10 reps of Front squats. This should be a HEAVY effort. Record your 3 heaviest sets.

Set a clock for 15 minutes. In that 15 minutes, find the heaviest Clean and jerk 1 rep maximum starting with an empty barbell. This should also be a Heavy effort.


Perform these 3 exercises in a row:

As fast as possible, perform 21 reps of each exercise, then 15 reps, then 9 reps. Intensity is key for this workout.


Move through this workout as fast as possible, but with good movement standards. If you cannot properly perform the Toes to bar movement, scale back to knees to chest or knee raises. The key is to get moving and keep moving.