WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
3 sets

WARM-UP -
3:00 Machine

-into-
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 -
1 Round Through
10 yd walk on toes
10 yd walk on toes
backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked
out overhead

WARM-UP -
Hip Halo Warmup

-into-
6 min AMRAP

WARM-UP -
Hip Halo Warm up

-into-
6 min AMRAP

WARM-UP -
3:00 Machine

-into-
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 -
3 sets:
1:00 Machine (easy pace)
10 Dead bugs
5 Bench Press(empty bar -
build across sets)
5 Box Jumps (low box/ work
on soft landing)
STRENGTH -
Build to a heavy Bench Press
single (10-12 minutes)

WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo Warm
up

-into-
3 sets:

Hip Halo Warmup

-into-
Crossover Symmetry or

Banded 7’s Warmup

-into-
8:00 Amrap