• Burgener Warm Up

Strength:

Skill:

• Hang Snatch Pull + 2 Power Snatch + 1 Overhead Squat

5 Sets:

• Hang Clean Pull + 2 Power Clean + 1 Front Squat

• 20 Sit Ups
• 15 Hip Ext.

• Burgener Warm Up

Strength:

Skill:

• Snatch Pull + 2 Snatch (Squat) @65-75%

5 Sets From Blocks (Just above Knee):

• Clean Pull + 2 Clean (Squat) @65-75%

• 20 Toe to Bar
• 20 Hip Ext.

• Burgener Warm Up

Strength:

A) 7 Sets:(Top Every 2:30)

• High Bar Back Squat x 5 @75%

*If last week’s squats were all easy, and you had zero problem with any reps, add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

B) 3 Sets: (EMOM)

• Hang Clean + Clean @65-75%

*Make sure all reps are perfect, do not increase weight in form is not perfect.

C) 3 Sets:

• Clean Pulls x 1.1.1 @95-100% (Rest 10 Seconds between singles)

Skill:

• 30 KB Swing 70/55
• 20 Chest to Bar Pull Ups

• 10 Minutes mobility