Bench press 5-5-5-5-5

Row 2K

Form notes: If you’re getting comfortable with heavy pressing, try to select a weight you can move for all 5 sets.

Think of the bench press as a full-body exercise and push through your legs.

On the rower, find a steady pace and maintain it. Then sprint to the finish.

Burgener Warm-Up

Power snatch 3-3-3

Power clean 3-3-3

Snatch-grip deadlift:  2 sets of 3

Clean-grip high pulls: 2 sets of 3

Form notes: Warm up and then select a weight for 3 sets of 3 power snatches and power cleans. Avoid misses. If you are in a place where you can’t drop the weights, choose a weight you won’t miss and concentrate on perfect form.

Don’t miss the pockets position!

On the deadlifts, use a weight that’s about 10 percent heavier than your best snatch, and pull it off the ground with perfect form.

For high pulls, use straps to pull a weight about 10 percent heavier than your best clean.