2 sets
10 Cossack Squats
10 Banded Pass Throughs
10 Banded Strict Press
-into-
8:00 AMRAP
5 Kip Swings
5 Hang Muscle Snatch
(empty bar)
5 Overhead Squats (empty
bar)
10 Sit Ups
WARM-UP -
8:00 AMRAP
10 Cossack Squats
30-second Single Unders
5 Bird Dogs (each side)
5 Suitcase Deadlifts (each)
WORKOUT PREP -
2 sets:
3 Burpee Deadlifts
10 Double Unders
WORKOUT - Mockingjay
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
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 -
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