The Burgener warm-up is the foundation for learning all the lifts. It should be done every day with PVC. It can also be done with a light barbell if desired. The burgener warm-up trains the mind and body to move properly for the olympic lifts and reinforces the central principle of jumping and landing with the barbell in a vertical plane. The warm-up is performed specifically with the snatch, but the skills transfer directly to the clean and indirectly to the jerk. These movements have to become second nature before your brain will let you move aggressively under a max load. The burgener warm-up builds the muscle memory that is essential in all heavy lifts.
Day 58 of the Burpee Challenge.
Squat clean 1-1-1-1-1-1-1 reps