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 -
Crossover Symmetry or
Banded 7’s
-into-
8:00 AMRAP
4 Burpee Deadlifts (one
dumbbell/ 2 on each side)
4 Hang Dumbbell Snatch
(each)
4 Kip Swings
4 Jumping Pull Ups
WORKOUT PREP-
2 sets:
WARM-UP -
2 sets:
20 Banded Side Steps
10 Banded Glute Bridges
10 Dynamic Air Squats
-into-
3 sets:
WARM-UP -
4:00 Machine
-into-
4:00 AMRAP
4 Inch Worms
4 Up-Downs to Target
3 Burpees to Target
20-second Air Bike (mod-
fast)
WORKOUT PREP-
1 set: