WARM-UP -
3 sets:
1:00 Machine
30-second Single Unders or
Crossover Practice
3 Inch Worms
10 Walking Lunge Steps
5 Russian Kettlebell Swings
WORKOUT PREP -
2 sets:
Set 1:
1 Bar Muscle Up or 2 Ring

3:00 Machine

-into-
8:00 AMRAP

10 Alternating V-Ups
5 Hang Clean High Elbows
(empty)
4 Hang Muscle Cleans
(empty)
3 Hang Power Cleans
(empty)
5 Pike Push Ups

WORKOUT PREP-
3 sets:

WARM-UP -
2 sets:
10 Banded Fire Hydrants
(each)
10 Banded Glute Bridges

-into-
8 min AMRAP

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

WARM-UP -
3:00 Machine

-into-
3 sets

5 Inch Worms
5 Clean Grip Deadlifts
4 High Hang Muscle Cleans
3 Hang Power Cleans
2 Power Cleans
(Empty bar)

WORKOUT PREP-
3 sets

WARM-UP -
10:00 AMRAP
30 sec Air Bike (easy)
20 sec Air Bike (mod)
10 sec Air Bike (hard)
30 Single Unders
5 Back Squats (empty bar -
build across)
10 Walking Lunge Steps +
Torso Twist
STRENGTH -

2 sets:
15 Banded Pull Aparts
15 Banded Face Pulls

-into-
7:00 AMRAP

WARM-UP -
Hip Halo Warm Up

-into-
3 sets:

WARM-UP -
5 Sets of Rowling (1 Burpee
penalty for every meter over
or under 100m (5 burpee
limit))
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps +
Torse Twist (each side)
5 Clean Grip Deadlifts

To be announced