WARM-UP -
2:00 Machine

-into-
8:00 AMRAP

WARM-UP -
3:00 Air Bike (:30 easy, :20
mod, :10 fast)

-into-
5:00 AMRAP

Hip Halo Warm-Up

-into-
8:00 AMRAP

2 sets
10 Cossack Squats
10 Banded Pass Throughs
10 Banded Strict Press

-into-
8:00 AMRAP

5 Kip Swings
5 Hang Muscle Snatch
(empty bar)
5 Overhead Squats (empty
bar)
10 Sit Ups

WARM-UP -
1:00 Row

-into-
6:00 AMAP

WARM-UP -
8:00 AMRAP
10 Cossack Squats
30-second Single Unders
5 Bird Dogs (each side)
5 Suitcase Deadlifts (each)
WORKOUT PREP -
2 sets:
3 Burpee Deadlifts
10 Double Unders
WORKOUT - Mockingjay

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 -
Hip Halo Warmup

-into-
6:00 AMRAP

WARM-UP -
Banded 7’s

-into-
3 sets

WARM-UP -
3:00 Machine

-into-
100m Run