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A. Burgener Warm-Up x3
B. Muscle Clean Warm-Up
10 rounds – Every 90 seconds, perform:
2x muscle clean (Work up to a max double)
In 10 minutes, work up to a heavy 1x power clean + 1x push jerk
Complete 5 rounds for max reps of:
-30 second max rep clean and jerk (50% of above)
-30 seconds rest
Athlete Cool Down
Shrug From Hang
High Elbows From Hang
Turn-over from Hang (no re-dip)
Rack to 1/4 Squat
Rack to Full Squat
Hang Power Clean
