WARM UP

AMRAP 7:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use #5 plate as a counterbalance)
10 Bent Over Clean Grip Rows (Barbell)
30 High Knees
30 Butt Kickers

SKILLS & SPECIFIC WARM UP
Clean & Jerk – Burgener warm up

5 Deadlift Clean Grip
5 Clean Pull
5 Muscle Clean + 5 Shoulder Press
5 Power Clean + 5 Push ress
5 Clean & Jerk

Then:

Athletes have 10:00 to build up to a heavy complex of:
High Hang Clean + Hang Clean + Clean + Push Jerk

CONDITIONING
“ON THE SLOPES WITH GRACE”

For Time:
2000 mt Ski Erg
30 Clean & Jerk #61/43
Time Cap 12 Minutes