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Paula Jager
12 hours 52 minutes ago

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:

Paula Jager
1 day 12 hours ago

WARM-UP -
2:00 Air Bike

-into-
8:00 AMRAP

Paula Jager
2 days 12 hours ago

WARM-UP -
2:00 Machine

-into-
8:00 AMRAP

Paula Jager
3 days 12 hours ago

WARM-UP -
Banded 7s

-into-
7:00 AMRAP

Paula Jager
4 days 3 hours 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
1 week ago

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

Paula Jager
1 week 1 day ago

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)

Paula Jager
1 week 2 days ago

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

Paula Jager
1 week 2 days ago

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:

Paula Jager
1 week 2 days ago

 WARM-UP -
8:00 AMRAP
10 Box Step Ups
10 Deadbugs
10 Suitcase Deadlifts (each)
10 Glute Bridges
10 Down Dog to Upward Dog
STRENGTH -
Build up to a Heavy 2-rep
Deadstop Deadlift (Clean
Grip)
in 15:00