WARM-UP -
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch)
+ Skill Transfer (if time
allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up
-into
8 min AMRAP
10yd Bear Crawl
10yd Bear Crawl Backwards
5 Clean Deadlifts
4 Muscle Cleans
3 Power Cleans
5 Shoulder Press
:10 Handstand Hold
10 yd walk on toes
10 yd walk on toes
backwards
10 yd walk on heels
10 yd walk - feet turned out
10 yd walk - feet turned in
10 yd lunge walk - arms
locked out overhead
10 yd lunge walk - torso twist
WARM-UP -
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) +
Skill Transfer (if time allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
Banded 7’s + Hip halo -into-
Every 1:00 (8:00)
10 Plate Hops
5 Dumbbell Deadlifts (Light)
2 Up Downs
WORKOUT PREP-
2 sets