Oly + Skill

Warm-Up/ Skill
10 min of Pistol progression
+
15-20 reps of Stone to shoulder
+
The Burgener Warm-up (pdf)
(Use 15lb. trainer bar)
The Burgener Warm-up Video



Strength
Jerk 2 x 3 @ 80%
+
2-position snatch 3 x 1 @ 65%
+
2-position clean (squat) 3 x 1 @ 65%




WOD
For time;
800m run
30 Hang power cleans @ 135/115/95/75#
50 Pull-ups