WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
10:00 AMRAP

WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo Warm
Up
8 min AMRAP
6 Deadlifts
5 Hang Power Cleans
4 Shoulder to Overhead
(empty barbell)
3 Bodyweight Rows (OR Ring
Rows)
2 Low Bar Muscle Transition

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
3 sets:

WARM-UP -
Hip Halo Warm Up

-into-
3 Sets:

WARM-UP -
2:00 Jump Rope

-into-
8 min AMRAP

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

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

-into-
3 sets