General Programming:

1) Coach led Warm-up


2) Burgener Warm up

1. Down and finish x5

2. Elbows high and outside x5

3. Muscle snatch x5

4. Snatch lands 2”,4”,6”

5. Snatch drops x5

Skill Transfer exercises

1. Snatch grip push press x5

2. Overhead squat x5

3. Snatch drops x5


3) For working time complete 4 rounds of

20 box jumps 24/20

200m Run

5 Power cleans 165/115

Rest: 90 sec between rounds


Notes: Go hard each round, there is a 90 sec rest programmed after each round.


Competition Programming:

Rest day

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