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
Deadlift:
5 sets x 2 Deficit Deadlifts
@75% of 1RM
Strict Deficit Handstand
Push-ups
5 sets x 40-50% reps of Max
Unbroken Reps (SHSPU)
Strength
Bench Press:
5 sets x 2 Pause Bench Press
@75% of 1RM
*2-3 second pause*
Box Jump:
5 sets x 3 High Box Jumps
*6-8” below max height for
1 rep
WOD
AMRAP 20:00
500m/450m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower
Skills - Pistol
Strength
5 sets x 2 Pause Front Squats
@75% of 1RM
* Pause for 2 seconds at
bottom of each squat
Weighted Strict Chin Up
(Supinated)
5 sets x 3 Strict Weighted
Chin-ups @60-70% of 1RM
WOD
WOD
Every 1:00 (7 rounds / 21
minutes)
Minute 1: 6 Clean and Jerks
(135/95)
Minute 2: 15 Wall Balls (20/14)
Minute 3: 50 Double Under
(KG conv: C&J 61/43, WB
9/6)
Accessory