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Burgener Warm-Up

- Coach Mike Burgener's Olympic weightlifting warm up
- complete 3 of each element before moving on

Dumbbell Squat Cleans

- jump and land. Violent! Go for it!

Front Squats

- Puts your back in a mechanically advantageous position with the load in front of your center of gravity.
- Keep your elbows up high, your back arched and chest up on this one.

Hook Grip

- the strongest grip for lifts requiring power and a strong grip


- can be done with dumbbells or one single dumbbell

Snatch Balance

- start in jumping position, finish in landing position
- jump weight up.
- catch in deep squat.

Heaving Snatch Balance

- Heave the bar upward then drop into squat and catch. Feet start and finish in landing position.

Pressing Snatch Balance

- Press barbell overhead as you drop into a squat

Overhead Squats

- feet shoulder width apart
- keep bar "plumb" with the ground
- push shoulders up into ears

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