WARM-UP -
10:00 AMRAP
1:00 Row
10 Heel Toe Rocks
10 Alternating V-Ups
10 Roll and Reach
10 Banded Good Mornings
WORKOUT PREP -
1 set:
100m Row (at workout pace)
4 Sit Ups
2 V-Ups
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
8:00AMRAP
1:00 Air Bike (:30 easy, :20
moderate, :10 hard)
10 heel toe rocks
10 Dynamic Air Squats
WORKOUT PREP -
3 sets:
5/4 Calorie Air Bike (build
in pace)
WORKOUT - McConaughey
Freedom (RX’d)
WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-
build in weight)
]
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 -
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-
build in weight)