- BURGENER WARM UP
- SKILL TRANSFER EXERCISES
- snatch pp+ohs+snatch sotts press: 1+1+3 x 3 sets.
- snatch+snatch balance no dip: 1+1 x 3 sets. as weight gets heavier progress to a snatch+snatch balance with a dip for 1+1 x 3 sets.
- power clean+hang clean+ front squat+ jerk: 1+1+2+1 x 5 sets.
- strict pull ups x 50
- bar bell curls: 50 reps.