General Programming:

1) Coach led Warm-up


2) Burgener Warm up

Down and finish x5

Elbows high and outside x5

Muscle snatch x5

Snatch lands 2”,4”,6”

Snatch drops x5

Skill Transfer exercises

Snatch grip push press x5

Overhead squat x5

Snatch drops x5


3) EMOM for 5 minutes complete 3 Power cleans + 3 Jerks 135/95

Rest 2:00 then

EMOM for 5 minutes complete 2 Power Cleans + 2 Jerks 155/110

Rest 1:30 then

EMOM for 5 minutes complete 1 power clean + 1 Jerk 175/125


Notes: You can use either the split Jerk or the Push Jerk


4) Mobility/stretching


Competition Programming:

Rest Day

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720 SE Pioneer Way Oak Harbor Wa 98277