WARM-UP -
3 sets:
1:00 Machine (easy pace)
10 Dead bugs
5 Bench Press(empty bar -
build across sets)
5 Box Jumps (low box/ work
on soft landing)
STRENGTH -
Build to a heavy Bench Press
single (10-12 minutes)

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

-into-
3 sets:

Hip Halo Warmup

-into-
Crossover Symmetry or

Banded 7’s Warmup

-into-
8:00 Amrap

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 -
Banded 7’s + Hip Halo

-into-
3 sets:

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
3 sets:

WARM-UP -
Hip Halo Warmup

-into-
6:00 AMRAP

WARM-UP -
Hip Halo

-into-
3 sets:

Deadlift:
5 sets x 2 Deficit Deadlifts
@75% of 1RM
Strict Deficit Handstand
Push-ups
5 sets x 40-50% reps of Max
Unbroken Reps (SHSPU)