Baseline: ROM Drills. Run 400m, then Burgener warm up + skill transfer exercises (clean grip).

Strength: Work up to 1 RM clean and jerk. (1RM = 155#)

Work capacity: Complete 10-9-8-7…1 reps of the following…Back Squat (155#), Bench press (115#), TGU (30#)

Stamina: Chipper, not timed: 10x clean and jerk (95#), 800m run.

*Burgener warm up + skill transfer exercises (clean grip)
- power shrugs x 3 (down and up, just like jumping)
- power shrug+elbows high and outside x 3 (down and up, continue pulling elbows high and outside in order to keep the bb close to body)
- power shrug+elbows high and outside + muscle snatch x 3 (same as above but continue to the overhead position)
- muscle snatch + land (feet 2-3"outside hips with bent knees) x 3
- overhead sqt x 3
- pressing snatch balance x 3
- heaving snatch balance x 3
- snatch balance x 3