WARM-UP - 

2 sets: 

WARM-UP - 

3 Rounds 

WARM-UP -
3 sets
1:00 row (easy pace)
5 Alternating V-ups (each
side)
5 Wall Balls (focus on
breathing and arm cycling)
5 Power Cleans (build across)
3 Burpee Pull-Ups

WORKOUT PREP-
1 set

WARM-UP -
2:00 Row

-into-
6 min AMRAP

WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Banded Face Pulls

-into-
3 sets:

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

8 min AMRAP
:30 Air Bike
5 Deadlifts (Build in weight)
20-second Banded Overhead
Hold
5 Alternating V-Ups
3 Inch Worms
STRENGTH -
5 sets of 5 Deadlifts @70% of
Heavy Single (Week 1)
* Complete a set on the 2

WARM-UP -
3 sets:
10 Banded Pull Aparts
10 Banded Good Mornings

-into-
3 sets:

1:00 Machine
5 Muscle Snatch
5 Muscle Clean + Shoulder
Press
3 Inch Worms
10 Alt. V-Ups

WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo
Warmup

-into-
8:00 AMRAP

WARM-UP -
2 sets:
10 Roll and Reach
10 Dynamic Squat Stretch

-into-
8 min AMRAP