WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
7:00 AMRAP

WARM-UP -
3:00 Machine (easy pace)

-into-
Burgener Warm-Up (Clean) +

Skill Transfer (if time allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up

-into-
3 sets:

Crossover Symmetry or
Banded 7’s + Hip Halo

-into-
7 min amrap

WARM-UP -
Hinshaw Warm Up
WORKOUT PREP -

-With partner-
3 sets:

20-second Assault Bike
(build in pace- each)

100m Run (build in pace-
each)

3:00 Machine (easy pace)

-into-
Burgener Warm-Up (Clean) +

Skill Transfer (if time allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

-into-
3x High Hang Clean + 3x

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

-into-
3x High Hang Snatch + 3x

WARM-UP -
Hip Halo + Banded 7’s

-into-
1:00 Jump Rope

1:00 Run

-into-
6 min amrap:

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
Every minute (9 minutes)