Warm up:
3 Rounds of 10 reps
Medball cleans
Squats
Push ups
Squat jumps
+ Every round = 1 rep of Burgener warm up
Strength/ Technique:
Clean and Jerk for 8 minutes (70% 1RM power clean)
rest as needed
Workout:
Every minute on the minute for 10 minutes 5x Squat clean (60-80Kg/30-50Kg) 10x Burpees
Postworkout:
4 Rounds of max Ring pull ups