WARM-UP -
2:00 Jump Rope

-into-
8:00 AMRAP

WARM-UP -
Hip Halo

-into-
8:00 AMRAP

Burgener Warm Up + Skill
Transfer:
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

-into-
3x High Hang Clean + 3x

WARM-UP -
Crossover Symmetry Or
Banded 7’s

-into-
8:00 AMRAP

WARM-UP -
2:00 Machine

-into-
8:00 AMRAP

WARM-UP -
10:00 AMRAP
45-second Air Bike
10 Roll and Reach
3 Inchworms
3 Snatch Deadlifts
3 Hang Muscle Snatch
3 Power Snatch

-PVC to Empty Bar-
WORKOUT PREP -

WARM-UP -
Hip Halo Warm Up

-into-
8:00 AMRAP

WARM-UP -
Crossover Symmetry or
Banded 7s

-into-
2 Sets

1:00 Row (moderate)
10 Banded Good Mornings
:30 Handstand Hold
5 Broad Jumps

-Then-
2 Sets

WARM-UP -
Banded 7s

-into-
10:00 AMRAP

WARM-UP -
Crossover Symmetry or
Banded 7s

-into-
2:00 Ski OR Row