Burgener Warmup
3x(4 L-hang pullups, 2 knee-tuck pullups, 2 strict pullups, 2 kipping pullups)
3 hang clean and jerk, 3 clean and jerk, 3 snatch at 40, 50kg
5 overhead squats at 40, 50kg
3 front squats at 60, 65, 65kg
3x10 hand-release pushups at +15kg
Misc. SAQ drills
40m slow shuffles each direction
2x40m walking lunges
10 chinups
90 minutes semi-mixed practice
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