Session P2 W1

Warm up

Dynamic Stretching

Burgener Barbell Warm up

5 sets of 5 reps of Tempo Back Squat with an empty bar


Perform 4 working sets of Front squats with reps of 7-5-3-1. Work to a tough 7 reps, then add weight and decrease reps. This should be at a HEAVY effort.

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.


Every minute on the minute, execute ONE clean and jerk at 75% of the weight you recorded from the strength session.


Move back down to 75% of what you just lifted in the previous session. Then execute ONE clean and jerk every 60 seconds for 15 minutes/reps. This should be very tough and cardiovascularly demanding. If you miss the lift twice in a row, reduce the weight and repeat the missed reps.