BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Burgener Warm-up

Pausing (2 sec) the Clean into three different positions, then driving at the finish.
Positions:
1) 1" off the floor,
2) At the Knee
3) Mid Thigh
**4) Explosively Drive, Shrug under the bar & catch in a squat

13Feb2015

Tabata Special

8 rds. Tabata Inversion (10w:20r)
    -Power Clean (135# / 105#)

8 rds. Tabata Normal (20w:10r)
    -Shuttle Sprints

8 rds. Tabata Inversion (10w:20r)
    -Thrusters (135# / 105#)

8 rds. Tabata Normal (20w:10r)
    -Burpees

**Keep track of total reps in each movement, for scoring.