WARM-UP -
2 sets
30 Single Unders
10 Cossack Squats

-into-
3 sets:

WARM-UP -
2:00 Jog

-into-
3 sets:

5 Snatch Grip Deadlifts
4 Hang Muscle Snatch
3 Snatch Grip Push Press
2 Hang Power Snatch
1 Power Snatch
-First set use a PVC pipe,
second and third use empty
barbell.

WARM-UP -
3:00 Machine

-into-
2-3 Sets

WARM-UP -
3:00 Row (30-seconds
Moderate/30-seconds Slow)

-into-
Burgener Warm Up Clean +

Skill Transfer (15:00)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

8:00 AMRAP:
:30 Machine
5 Kip Swings
3 Inch Worms
5 Dynamic Squat Stretch
5 Worlds Greatest Stretch
(each side)
WORKOUT PREP -
1 set:
3 Pull Ups
3 Push Ups
3 Sit Ups
3 Air Squats

WARM-UP -
8:00 AMRAP
:30 Air Bike (Legs only)
:30 Air Bike (Arms only)
4 Up-Downs to Plate
:30 Jump Rope
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (Build
in pace)
2 Burpee to Plate
HANDSTAND WALK SKILL

Coach's choice

WARM-UP -
3:00 Machine

-into-
10:00 AMRAP

10 Banded Pull Aparts
10 Single Arm Alternating
Dumbbell Bench Press (each)
10 Deadbugs
5 Low Box Jumps

WORKOUT PREP-
2 sets:

WARM-UP -
2 sets:
10 Banded Good Mornings
10 Banded Pass Throughs

-into-
3 sets:

Tabata Air Bike (8 sets)
*build up to workout pace

-into-
3 sets: