Burgener warm up
Remember to warm up to your start set first
High hang clean (Build to max)
1-1-1-1-1
Clean (3sec pause at hang, build to max)
1-1-1-1-1
Clean and jerk (3 sec pause at the catch of the jerk)
1-1-1-1-1
Note: This is to work on stabilization on the catch, don’t rush coming out of it. Remember the basics, front foot back half a step then bring the back foot forward
Back squat (80/90/100/110/120% of 1RM clean and jerk)
1-1-1-1-1
Note: The 120% is gonna be heavy, dial down a bit if needed
Acc. work
3×10
Clean grip Romanian deadlift (RDL)
Snatch grip RDL
Snatch grip sots press (Keep it light and pretty)
