General Programming:

1) Coach led Warm-up


2) Burgener Warmup

1. Down and finish x5

2. High pull x5

3. Muscle snatch x5

4. Snatch drops 2”,4”,6”

5. Snatch drop hold strength in bottom x3

Skill transfer exercises

1. Snatch grip push press x5

2. Overhead squats x5

3. Drop snatches hold strength in the bottom x5


3) 4 rounds for time of

15 Power cleans 115/80

15 Push Jerks 115/80

15 Bar facing burps


4) Mobility/Stretching


Competition Programming:

Rest day

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