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

-into-
3 sets:

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

-into-
3 sets

WARM-UP -
3:00 Machine

-into-
Burgener Warm Up + Skill

Transfer:
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

-into-
3x High Hang Clean + 3x

WARM-UP -
1 Round Through
10 yd walk on toes
10 yd walk on 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 -
Hip Halo Warmup

-into-
6 min AMRAP

WARM-UP -
Hip Halo Warm up

-into-
6 min AMRAP

WARM-UP -
3:00 Machine

-into-
Burgener Warm Up + Skill

Transfer:
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

-into-
3x High Hang Clean + 3x