Burgener Warm Up & Skill Transfer Exercises
3 reps each:
Down & Up
Elbows High & Outside
Muscle Snatch
Jump & Land
Hang Power Snatch
Snatch Push Press
Overhead Squat
Press Under
Heaving Snatch Balance (feet stationary)
Snatch Balance (feet move)
Every minute on the minute (EMOM) for 10 mins:
3 Snatches – you choose the weight
As Many Rounds As Possible in 15 mins:
5 Burpees (lateral bar-over)
5 Front Squats, 185/125
5 Deadlifts, 185/125
Make Up Day
Mobility Day
GOAT Day
If none of those suit your fancy and you need to get your fix…
AMRAP in 15 mins:
Row 250
50 Double Unders
Run 200 meters
10 Burpees
Every minute on the minute for 5 mins:
3 Overhead Squats, you choose the weight
Work up to a weight that is challenging, but attainable.
Complete for time:
30-25-20-15-10-5 of:
Wall Balls, 20/14
Box Jumps, 24/20″
For Load:
Clean Complex
Clean Deadlift + Hang Squat Clean ( mid thigh) + Low Hang Squat Clean (below knee)
Complete for time:
“Jackie”
Row 1K
50 Thrusters, 45/35
30 Pull ups
Kelsey Wilkinson, First Place, The Festivus Games
“Fight Gone Bad”
3 Rounds for max reps of:
1 minute Wall Balls, 20/14
1 minute Sumo Dead Lift High Pull, 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row for Calories
1 minute Rest
For Load
Deadlift, 5-5-5
Back Squat, 3-3-3
3 Behind Neck + 3 Overhead Squats, 1-1-1
These are “by feel” loads. If you know your loads for DL and BS, the DL should be in the 75% range and BS shuld be in the 85% range. If the weight feels light, increase. If the weight feels heavy, decrease. Perfect form is essential. DO NOT SACRIFICE FORM FOR LOAD.
