-Warm Up-

3 rounds 

10 high knees (each side)

10 sit ups 

10 mountain climbers 

10 arm crosses 

10 Tuck Jumps


Every 2 minutes x 3 rounds 

Run 200m

Max plate ground to overhead (light)

Empty Bars out and run through burgener Warm Up for the clean

Then review complex and begin to warm up 



7 SETS* 


As heavy as possible 

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

Rest as Needed between Sets

*Sets must be performed unbroken.