Warm-up
400-meter jog
Stick mobility/drilling
With a stick:
Deadlift
Clean and jerk
Thruster
Burgener warm-up
With an empty barbell:
Deadlift
Clean and jerk
Thruster
Snatch
Workout
On a 3-minute clock:
Run 400 meters
In remaining time, max rep squat snatches (135/95 lb.)
Rest 2 minutes
On 3-minute clock:
Run 400 meters
In remaining time, max rep thrusters
Rest 2 minutes
On a 3-minute clock:
Run 400 meters
In remaining time, max rep power clean and jerks
Rest 2 minutes
On a 3-minute clock:
Run 400 meters
In remaining time, max rep deadlift
