WARM-UP -
8:00 AMRAP
10 Cossack Squats
30-second Single Unders
5 Bird Dogs (each side)
5 Suitcase Deadlifts (each)
WORKOUT PREP -
2 sets:
3 Burpee Deadlifts
10 Double Unders
WORKOUT - Mockingjay

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 Warmup

-into-
6:00 AMRAP

WARM-UP -
Banded 7’s

-into-
3 sets

WARM-UP -
3:00 Machine

-into-
100m Run

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 -
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 -
Hip Halo Warm Up

-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 -
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
WORKOUT PREP -
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to 12in target
4 V-Ups
2 Burpee Broad Jumps (4/3)