2:00 Machine
-into-
8:00 AMRAP
2x50ft Shuttle Run
10 Alternating V-Ups
5 Wall Ball Squats
5 Wall Ball Push Press
5 Wall Balls
WORKOUT PREP-
1 set:
Tabata
6 sets each (20-seconds
on/10-seconds off)
Air Bike
Jump Rope
5 Banded Back Squats
(empty bar)
STRENGTH -
5 Back Squat x 5 sets @70%
of Heavy Single (Week 1)
* Complete a set on the 2
minutes *
WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Banded Pass-Throughs
10 Banded Good Mornings
-into-
3 sets
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
WARM-UP -
8 min AMRAP
30 Single Unders
15 Double Unders
5 Front Squats
5 Push Press
5 Thrusters
WORKOUT PREP-
1 set:
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 -
3 min Row (:30 easy, :20
mod, :10 fast)
-into-
3 sets
5 Bench Press (empty bar-
build across sets)
WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets
5 Kip Swings
1 Wall Walk + 10 Shoulder
Taps
5 Back Squats (empty bar-
build across sets)