Workout of the Day:

1) Coach Led Warm-up

2) Burgener Warm-up
1. Down and finish x5
2. High pull x5
3. Muscle Snatch x5
4. Snatch drops 2, 4, 6, inches
5. Snatch drops all the way to the bottom holding strength in the bottom for 2-3 seconds x5
Skill Transfer Exercises
1. Snatch grip Push presses x5
2. Over Head Squats x5
3. Snatch drops all the way to the bottom holding strength in the bottom for 2-3 seconds x5

3) Take 15 minutes to work up to a heavy set of 5 Power Cleans

4) 10 Minute AMRAP of
5 Strict pull-ups
100m Run
5 Power Cleans using 85% of todays heaviest

5) Mobility/Stretching

Competition Programming:

1) Take 15 minutes to work up to a  5RM Power snatch

2) 5x3 power snatch using 70% of above

3) 5x5 Snatch Pull using 82.5% of your 1 RM

4) 5 Rounds for time of
1 Mile cycle
7 Strict Pull-ups
15 Push-ups

5) Mobility/Stretching

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