WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
Every minute (9 minutes)
WARM-UP -
10:00 AMRAP
5 Single Leg RDL’s (each
side)
5 Single DB Deadlifts (each
side - build across)
5 Single DB Shoulder to
Overhead (each side - build
across)
30 sec single/double under/
crossover practice
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 -
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
WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo Warm
Up
-into-
3 sets
1:00 Machine
3 Box Step ups (each side)
5 Overhead Squats
5 Up Downs
5 Kip Swings
WORKOUT PREP-
3 sets with Partner:
WARM-UP -
8 min amrap:
:30 sec Machine
5 Wall Ball Thrusters (light)
:10 sec Handstand Hold
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty
bar)
WORKOUT PREP-
3 sets: