WARM-UP -
10:00 AMRAP
30-second Bike
10 Ring Rows
10 Beat Swings
5 Down Dog/Up Dog
Transitions
5 Single Dumbbell Deadlifts
(each side)
5 Double Dumbbell Hang
Snatches (Light)
BAR MUSCLE UPS: WEEK 4:
WARM-UP -
Burgener Warm Up Clean +
Skill Transfer (15:00)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
-into-
3x High Hang Clean + 3x
WARM-UP -
1. Movement Prep/Activation
and Increasing Heart Rate
8:00 AMRAP
20-second Single Leg Glute
Bridge hold (each)
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
WARM-UP -
Burgener Warm Up (10-15
mins) (Snatch) + Skill Transfer
(if time allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
-into-
3x High Hang Snatch + 3x