WARM-UP -
3:00 Row

-into-
7:00 AMRAP

WARM-UP -
8:00 AMRAP
30-second Jump Rope
5 Inch Worms
30-second Air Bike
10 Box Step Ups
WORKOUT PREP -
2 sets:
10 Double Unders
5/4 Calorie Air Bike (build
in pace)
2 Box Jump Overs (build in

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 -
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

3:00 Machine

-into-
8:00 AMRAP

WARM-UP -
10:00 AMRAP
30-second Air Bike
10 Bent Over Banded Rows
5 Inch Worms
10 Box Step Ups
STRENGTH -
3 sets:
10 Shoulder Press (60-65%)
10 (L/R) Bent Over Single
Arm Dumbbell Rows

WARM-UP -
3:00 Row (build in pace)

-into-
3 sets

10:00 AMRAP
2x50ft Shuttle Run
10 Glute Bridges
4 Broad Jump + Vertical
Jump
5 Hang Muscle Cleans (empty
bar)
5 Front Squats (empty bar)
5 Power Cleans (empty bar)
STRENGTH -
3 sets:

10:00 AMRAP
2x50ft Shuttle Run
10 Glute Bridges
4 Broad Jump + Vertical
Jump
5 Hang Muscle Cleans (empty
bar)
5 Front Squats (empty bar)
5 Power Cleans (empty bar)
STRENGTH -
3 sets:

Coach's Choice