Monday February 10 "Max Effort Power Clean"

The Burgener Warm-Up

This warm-up helps train the SECOND and THIRD pulls of the snatch.  Repetition of these 6 sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk.  I recommend incorporating the Burgener Warm-Up to your daily routine when coming in, regardless of the workout.  

Warm Up

Burgener (using PVC or dowel):

Down & Up

Elbows High & Outside

Muscle Snatch

Snatch Land

Snatch Drop

Hang Power Snatch

Skill

Power Clean (5@50, 5@60, 3@70, 3@80, 1@90, 1@MAX)

Metcon

12 HSPU

2 Power Clean

10 HSPU

4 Power Clean

8 HSPU

6 Power Clean

6 HSPU

8 Power Clean

4 HSPU

10 Power Clean

2 HSPU

12 Power Clean

*compare to 3/23

Rx - Use 70% 1 rep max