Warm Up
Hip Circiut
3 Rounds
5+5x Hamstring Stretch
5+5x Skater Squat into Kossack Squat
5+5x Samson Lunge
Movement prep.
2 Rounds
10x 90°-90°-Drill
10x Airsquat
5x Toes-to-hell Rocks
„Burgener Warm Up“
Strength/Skill
E2MOM
3 Sets
1x Clean +10x Frontsquat
4 Sets
1x Clean + 5x Frontsquat
5 Sets
1x Clean + 3x Frontsquat
(increase weight each set)
Finisher
21 – 15 – 9
Hang Squat Clean
Jump over Bar
Cool down
1 Min each
Figure 4 Stretch