WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up + Hip
Halo
-into-
8:00 AMRAP
WARM-UP -
10:00 AMRAP
:45 sec Row
5 Hang Muscle Cleans (empty
bar)
5 Front Squats
5 Push Press
5 Dumbbell Bench Press
10 Ring Rows
STRENGTH -
5-4-3-2-1 Hang Squat Clean
+ Push Press (Build in weight
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 (80%)
-Every 1:30-
WORKOUT PREP -
1 set:
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 -
10:00 AMRAP
30-second Row
10 Dynamic Squat Stretches
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
2 sets x 2 Deadlifts (90-95%)
-Complete a set every 3:00-