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Paula Jager
2 months 1 week ago

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

Paula Jager
2 months 1 week ago

WARM-UP -
Banded 7s

-into-
8:00 AMRAP

30-second Row
10 Single Dumbbell High Pulls
(each)

5 Bench Press (empty bar-
build across sets)

Paula Jager
2 months 1 week ago

WARM-UP -
2:00 Machine

-into-
10:00 AMRAP

Paula Jager
2 months 2 weeks ago

WARM-UP -
Hip Halo Warm Up

-into-
8:00 AMRAP

10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs

5 Back Squats (empty bar-
build in weight)

Paula Jager
2 months 2 weeks ago

WARM-UP -
Banded 7s

-into-
10:00 AMRAP

Paula Jager
2 months 2 weeks ago

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 Hang

Paula Jager
2 months 2 weeks ago

WARM-UP -
Banded 7s

-into-
8:00 AMRAP

30-second Jump Rope
10 Single Arm Dumbbell
Upright Row (each)

5 Bench Press (empty bar-
build across sets)

Paula Jager
2 months 3 weeks ago

WARM-UP -
2 sets:
1:00 Row Arms Only (legs
fully extended)
1:00 Row Legs Only (Arms
fully extended)
1:00 Row (regular)
WORKOUT PREP -
2 sets:
20-second Row (Build in
pace)
10-second Rest

Paula Jager
2 months 3 weeks ago

WARM-UP -
2 sets
10 Cossack Squats
10 Banded Shoulder Press

-into-
8:00 AMRAP

30-second Air Bike (easy-
moderate)

Paula Jager
2 months 3 weeks ago

WARM-UP -
Hip Halo Warm-Up

-into-
8:00 AMRAP

10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs

5 Back Squats (empty bar-
build in weight)