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
5 sets:
Rowling
+ 1 Penalty Burpee for every
meter over/under 100m.
(Cap is 5 burpees)
STRENGTH -
3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling
One Arm Lat Pulldown after
each set
WARM-UP -
8:00 AMRAP
:45 sec Bike Erg or Air Bike
5 Cat/Cows
5 Sandbag Deadlifts (light weight)
25ft Sled Push
25ft Sled Pull
Ring Dip Skill Work -
Find a max handstand hold at one
WARM-UP -
1 round:
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 -
Every minute (9:00)
Minute 1: 3 Inch Worms + 6
Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row
(build in pace)
Minute 3: 5 Seated Empty
Bar Shoulder Press (1-second
pause at the top)
STRENGTH -
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 -
10:00 AMRAP
10 Toe Touch Stretch
:10 HS Hold
:30 Jump Rope
5 Banded Good Mornings
5 Deadlifts (empty bar - build
across sets)
Ring Dip Skill Work -
EMOM8:
odd: 5-8 Strict Ring Dips