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 -
8:00 AMRAP
25-sec Air bike (easy)
25-sec Air bike (moderate)
10-sec Air bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose
Transitions
5 World’s Greatest Stretch
(each side)
WORKOUT PREP -
WARM-UP -
1 Round Through
10 yd walk on toes
10 yd walk to 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 -
2:00 Machine
-into-
3 sets:
5 Single Arm Dumbbell Push
Press (left and right)
5 Single Arm Dumbbell
Bench Press (left and right)
10 Alternating V-Ups
5 Knee Hand Release Push
Ups
WARM-UP -
Hinshaw Warm-Up
WORKOUT PREP -
Every minute (3 sets)
100m Run
* Start slow and build into a
comfortable pace *
WORKOUT - King Julian
Freedom (RX’d)
5-4-3-2-1 minute
Max Distance Run
PROGRAMMING NOTE
We have squatting in the
strength today after all the
squatting on Monday. The
purpose of this is to flush the
lower body, with the strength
being more skill-based,
resulting in the squats being
WARM-UP -
Hip Halo Warm Up
-into-
3 sets
30-second Bike (easy pace)
10 Banded Pull Through
(Left)
10 Banded Pull Through
(Right)
10 Banded Pull Through
(Both)
10 Hollow Rocks
WARM-UP -
Banded 7’s
-into-
8:00 AMRAP
10 Alternating V-Ups (each
side)
5 Inch Worms
5 Scap Pullups
30-second Machine
WORKOUT PREP-
2 sets: