Warm Up
-Bear Crawl – 5 min, 30 sec on/30 sec off
-2 x 20 GHD Back Extensions
Burgener Warm Up
Practice Don McCauley “Dirty Dancing” Drill
Snatch
-1 x 3 at 70%, 1 x 3 at 75%, 1 x 2 at 80%, 1 x 2 at 80%, 1 x 1 at 85%, 1 x 1 at 90%, 5 x 1 at 92%
Clean & Jerk
-1 x 3 at 70%, 1 x 3 at 75%, 1 x 2 at 80%, 1 x 2 at 80%, 1 x 1 at 85%, 1 x 1 at 90%, 5 x 1 at 92%
Accessory Work
Accumulate 400m each hand Farmer Carry – 70/53
