This warm-up consists of six different sequences that are important for learning to perform the Olympic lifts. The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk.
The sequence is as follows, always in this order:
- Down and finish
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
