WARM-UP -
8:00 AMRAP
:30 Air Bike (Legs only)
:30 Air Bike (Arms only)
4 Up-Downs to Plate
:30 Jump Rope
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (Build
in pace)
2 Burpee to Plate
HANDSTAND WALK SKILL

Coach's choice

WARM-UP -
3:00 Machine

-into-
10:00 AMRAP

10 Banded Pull Aparts
10 Single Arm Alternating
Dumbbell Bench Press (each)
10 Deadbugs
5 Low Box Jumps

WORKOUT PREP-
2 sets:

WARM-UP -
2 sets:
10 Banded Good Mornings
10 Banded Pass Throughs

-into-
3 sets:

Tabata Air Bike (8 sets)
*build up to workout pace

-into-
3 sets:

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 - Crossover Symmetry Warm- up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 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 10 yd lunge walk - torso twist towards f

2:00 Row

-into-
3 sets:

WARM-UP -
10:00 AMRAP
45-Second Ski (or Row)
10 Roll and Reach
10 Iron Cross
10 Scorpions
10 Downward Dog to Seal
Pose
WORKOUT PREP -
2 sets:
5/4 Calorie Ski (or Row)
5 GHD’s
5 V-Ups

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