2 rounds of:
5 Squat cleans (bar only)
5 Pull ups
Work to a heavy Power clean
3 Rounds for time of:
12 Bodyweight deadlifts
21 Box jumps
Post power clean loads and Christine time to comments.
Iron Maven’s shoulder series, ironmaven.com
The Burgener Warmup, CrossFit Journal (free video download)
Anytime someone asks me what they can do to improve their snatch and clean and jerk, my first answer is always, “Do the Burgener Warm up every single day.” It is one of the best ways to not only drill positions, but I guarantee if you do it every single day and do it correctly, your lifts will improve. And by every single day, it means every day, whether you lift that day or not.
The key though is performing each movement precisely and accurately. How you move in the Burgener warmup will manifest in your lifts. For example, on the first movement, the down and up, your dip should be short and your torso upright; if you dip low and your torso comes forward, when you lift, your torso will come forward (which means the lift will be forward, and we all know that leads to bad things).
Coach B says, “Practice doesn’t make perfect. PERFECT PRACTICE MAKES PERFECT.” So when you practice the Burgener Warm up, practice it PERFECTLY.
Post thoughts to comments.