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DSC00982

Warm Up: Burgener warm up with overhead squats, sots presses and duck walks

1.   Snatch @ Hip: 50/5, 60/4*3 sets
2.   Snatch from blocks @ bottom of knee + Snatch from floor: 60/3+3, 70/2+2, 75/2+1, 80-85/2+1*5 sets

3a)  Jerk Drives: 4 sets of 3 @ 100%

3b)  Jerk from the rack:  4 sets of 3 @ 80%

Strength:
A) Good Mornings: 3×8 AHAP
B) Bent Over Row: 3×8 AHAP

 

 

 

 

 

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