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Dynamic Warm Up
 
Burgener Warm-up (10 Minutes)
 
Then
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

Weightlifting
15 Minutes
– 2-3 minutes rest between Sets
 
Clean
(Work to a Heavy Double)
3-4 Attempts
 
-Squat Clean
 
Metcon (15 AMRAP – Reps)
2-4-6-8……
Clean
Rope Climb Ascents
2-2-2-2-2-2…

 
-Squat Clean
Comp 135/95 or Perf 115/75#
– Sub Rope Climb Progressions

 

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