10.24.2025

Strength
Every 2:00 x 3
Dimmels x 12-15 reps @ 50% of your front squat max

then
Every 1:30 x 3 sets
10 DB box step ups 20" 50/35#

Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under)
 
Jerk transfer skills- 3 reps each
behind the neck push press
behind the neck push jerk
behind the neck split jerk 
push press
push jerk
split jerk  

Strength part 2
every 2:00 x 8 sets
2 high hang cleans + 1 split jerk
set 1-3 @55-60%
set 4-6 @65-70%
set 7-8 @75-80%
 
Every 2:00 x 3 sets
1 clean & jerk @ 80%