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 -
Banded 7’s + Hip Halo

-into-
3 sets:

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
3 sets:

WARM-UP -
Hip Halo Warmup

-into-
6:00 AMRAP

WARM-UP -
Hip Halo

-into-
3 sets:

Deadlift:
5 sets x 2 Deficit Deadlifts
@75% of 1RM
Strict Deficit Handstand
Push-ups
5 sets x 40-50% reps of Max
Unbroken Reps (SHSPU)

Strength 

Bench Press:
5 sets x 2 Pause Bench Press
@75% of 1RM
*2-3 second pause*
Box Jump:
5 sets x 3 High Box Jumps
*6-8” below max height for
1 rep

WOD 
AMRAP 20:00
500m/450m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower

Skills - Pistol

Strength 

5 sets x 2 Pause Front Squats
@75% of 1RM
* Pause for 2 seconds at
bottom of each squat

Weighted Strict Chin Up
(Supinated)
5 sets x 3 Strict Weighted
Chin-ups @60-70% of 1RM

WOD