WARM-UP -
1 round:
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 -
Every minute (9:00)
Minute 1: 3 Inch Worms + 6
Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row
(build in pace)
Minute 3: 5 Seated Empty
Bar Shoulder Press (1-second
pause at the top)
STRENGTH -
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
10 Toe Touch Stretch
:10 HS Hold
:30 Jump Rope
5 Banded Good Mornings
5 Deadlifts (empty bar - build
across sets)
Ring Dip Skill Work -
EMOM8:
odd: 5-8 Strict Ring Dips
WARM-UP -
2:00 Jog
-into-
3 sets:
5 Snatch Grip Deadlifts
4 Hang Muscle Snatch
3 Snatch Grip Push Press
2 Hang Power Snatch
1 Power Snatch
-First set use a PVC pipe,
second and third use empty
barbell.
WARM-UP -
3:00 Row (30-seconds
Moderate/30-seconds Slow)
-into-
Burgener Warm Up Clean +
Skill Transfer (15:00)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
8:00 AMRAP:
:30 Machine
5 Kip Swings
3 Inch Worms
5 Dynamic Squat Stretch
5 Worlds Greatest Stretch
(each side)
WORKOUT PREP -
1 set:
3 Pull Ups
3 Push Ups
3 Sit Ups
3 Air Squats