Burgener Warm-up
20 min to build to heavy:
Snatch Complex: Deadlift, pull from above knee, snatch from above knee, pull from floor, snatch from floor
Emom x8: 1 power clean, 1 power jerk – Work to a heavy set
Emom x6: 2 power clean, 2 power jerk – 5-10lbs lighter than above
Emom x4: 3 power clean, 3 power jerk – 5-10lbs lighter than above


December 6, 2022

8 sets, every 1:30: 3 front squats @20X1, start @7-8/10, add 0-10lbs per set Every 4:00 x4 sets: 5-4-3-2-1 reps of Barbell bent over rows

December 5, 2022

20 minutes, for quality: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 10 reps alternating, 90/90 hip swivels *no hands! 10

December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20


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