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Paula Jager
3 days ago

WARM-UP -
8 min AMRAP
50m Jog
5 Up-Downs
5 Downward Dog to Upward
Dog
STRENGTH -
3 Shoulder Press x 6 sets
(80-85%)
-Complete a set every 2:00-

WORKOUT PREP-
1 set:

Paula Jager
4 days ago

8:00 AMRAP
45-second Row (build in
pace)
5 Snatch grip Deadlifts
(empty bar)
4 High Hang Muscle Snatch
(empty bar)
3 Power Snatches (empty
bar)
8 Box Step Ups
WORKOUT PREP -
3 sets:

Paula Jager
5 days ago

WARM-UP -
3:00 Row

-into-
7:00 AMRAP

Paula Jager
5 days 22 hours ago

WARM-UP -
8:00 AMRAP
30-second Jump Rope
5 Inch Worms
30-second Air Bike
10 Box Step Ups
WORKOUT PREP -
2 sets:
10 Double Unders
5/4 Calorie Air Bike (build
in pace)
2 Box Jump Overs (build in

Paula Jager
5 days 22 hours ago

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

Paula Jager
1 week 2 days ago

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

Paula Jager
1 week 3 days ago

3:00 Machine

-into-
8:00 AMRAP

Paula Jager
1 week 4 days ago

WARM-UP -
10:00 AMRAP
30-second Air Bike
10 Bent Over Banded Rows
5 Inch Worms
10 Box Step Ups
STRENGTH -
3 sets:
10 Shoulder Press (60-65%)
10 (L/R) Bent Over Single
Arm Dumbbell Rows

Paula Jager
1 week 5 days ago

WARM-UP -
3:00 Row (build in pace)

-into-
3 sets

Paula Jager
1 week 6 days ago

10:00 AMRAP
2x50ft Shuttle Run
10 Glute Bridges
4 Broad Jump + Vertical
Jump
5 Hang Muscle Cleans (empty
bar)
5 Front Squats (empty bar)
5 Power Cleans (empty bar)
STRENGTH -
3 sets: