After individual warm-up, group warm-up is with dot drills plus box jumps of increasing height, then Burgener warm-up.
Skill review: Hang power cleans and cleans, jerks, and burpee over bar with power clean and jerk
Then, using the same bar for each exercise, 5 rounds (untimed) of:
20 Deadlifts
10 Hang power cleans
10 Jerks (or push-press)
5 Burpee over bar/clean/ jerk
Rest as needed between rounds. Add weight for each round as desired, BUT once you add weight you cannot take it off. Score is weight on last round.
Finisher: Using your bar – (assuming it has at least 15lb plates on each side – perform 15 reps of evil wheels, 3x. (If you only have 10lb plates on each side the plates will bend, which will not make good wheels and could damage the plates.)
