WARM-UP -
8:00 AMRAP
30-second Row
30-second Jump Rope
10-second Handstand Hold
5 Pike Push Ups
WORKOUT PREP -
2 sets:
5/4 Calorie Row
10 Double Unders
3 Handstand Push Ups
WORKOUT - Six
Grandfathers
WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Jump Rope
3 Inchworms
10-second Handstand Hold
5 Roll and Reach
WORKOUT PREP-
2 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 -
Hip Halo Warm Up
-into-
10:00 AMRAP
5 Roll and Reach
10 Glute Bridges
10 Deadbugs
5 Deadlifts (empty bar)
5 Pike Push Ups
WORKOUT PREP-
Use this time to build up on
your deadlift (just the first
WARM-UP -
Banded 7s
-into-
8:00 AMRAP
5 Up Downs
10 Single Arm Dumbbell
Bench (each)
10 Walking Lunges
5 Sit Ups
STRENGTH -
Build up to a Heavy 2-rep
Pause Bench Press (2-3
second pause at bottom)
WARM-UP -
8:00 AMRAP
1:00 Bike
10 Cossack Squats
10 Alternating V-Ups
5 Roll and Reach
3 Pause Back Squats (empty
bar)
STRENGTH -
Build up to a Heavy
2-rep Back Pause Squat
(2-3-seconds)
in 15:00
WARM-UP -
Crossover Symmetry
-into-
6:00 AMRAP
30-second Row
3 Snatch Deadlifts (empty
bar)
3 Hang Muscle Snatch
(empty bar)
3 Power Snatch (empty bar)
WORKOUT PREP -
2 sets: