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 -
10:00 AMRAP
45-second Air Bike
10 Plate Hops
10 Alternating V-Ups
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty
bar)
10 Banded Good mornings
WORKOUT PREP -
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 -
10:00 AMRAP
30-second Jump Rope
10 Ring Rows
5 Hang Power Cleans
5 Cat/Cows
10 Banded Good Morning
WORKOUT PREP -
3 sets:
50m Run (build in pace)
3 Hang Power Cleans (build
in weight)