WARM-UP -
2 sets:
10 Banded Good Mornings
10 Banded Pass Throughs

-into-
3 sets:

Tabata Air Bike (8 sets)
*build up to workout pace

-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

WARM-UP - Crossover Symmetry Warm- up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 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 towards f

2:00 Row

-into-
3 sets:

WARM-UP -
10:00 AMRAP
45-Second Ski (or Row)
10 Roll and Reach
10 Iron Cross
10 Scorpions
10 Downward Dog to Seal
Pose
WORKOUT PREP -
2 sets:
5/4 Calorie Ski (or Row)
5 GHD’s
5 V-Ups

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 -
8:00 AMRAP
25-sec Air bike (easy)
25-sec Air bike (moderate)
10-sec Air bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose
Transitions
5 World’s Greatest Stretch
(each side)
WORKOUT PREP -

WARM-UP -
1 Round Through
10 yd walk on toes
10 yd walk to 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

WARM-UP -
2:00 Machine

-into-
3 sets:

5 Single Arm Dumbbell Push
Press (left and right)
5 Single Arm Dumbbell
Bench Press (left and right)
10 Alternating V-Ups
5 Knee Hand Release Push
Ups