Every 1 min for 10 mins: Bear Complex
Every 1 min for 10 mins do:
1 Bear Complex
* No squat clean, PC then FS, PP, BS, PP. (Thruster allowed, no jerks)
AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and Burpees
Complete as many rounds as possible in 15 mins of:
5 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
5 Shoulder-to-Overheads (135#/95#)
Although we explain it often, most forget what the heck the Burgener Warm-up is. Listen to Coach B explain it himself.
This warm-up should be approached with discipline and consistency of movement. It is not only a prep series to get ready to snatch; it’s a cycle that creates repetition in speed, bar path, technique and footwork and will directly improve your snatch movement or reinforce bad movement. Whether you use a PVC or an empty bar, treat it the same as if you are under load. You want to move with “perfection” each and every time.