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 -
Crossover Symmetry or
Banded 7’s
-into-
10:00 AMRAP
45-second Row
5 Pike Push Ups
5 Single Arm Ring Rows
(each)
10 Box Step Ups (low)
WORKOUT PREP-
2 sets:
WARM-UP -
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
6 sets x 2 Deadlifts (75%)
-Every 1:30-
WORKOUT PREP -
2 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 -
3 sets:
30-second Row
30-second Air Bike
30-second Jump Rope
5 Push ups
WORKOUT PREP -
3 sets:
5/4 Calorie Row
5/4 Calorie Air Bike
*Increase intensity across
sets
WARM-UP -
2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 inch worms
5 Back Squats (empty bar -
build in weight)
STRENGTH -
6 sets x 2 Back Squats (75%)
-Every 1:30-
WARM-UP -
Hinshaw Warm Up (12-15
minutes)
WORKOUT PREP-
2 sets:
100m Run (Build in pace)
10m Any Object Carry (build
in weight)
WORKOUT - Track and Field
Freedom (RX’d)
For time:
1600m Run
WARM-UP -
8 min AMRAP
45-second Row
5 Hanging Knee Raises
4 Dumbbell Snatches
(building)
5 Cat/Cows
WORKOUT PREP -
2 sets:
50m Run
4 Toes to Bar
4 Alternating Dumbbell
Snatches (build in weight)