WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-
build in weight)
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
45-second AIr Bike
5 Cat/Cows
5 Sandbag Deadlifts (light
weight)
25ft Sled Push (Or Walking
Lunge)
25ft Sled Pull (Or Walking
Lunge Backwards)
WORKOUT PREP -
2 sets:
WARM-UP -
1 round:
10 yd walk on toes
10 yd walk on toes
backwards
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
WARM-UP -
10:00 AMRAP
1:00 Row
30 Single Unders
10 Cossack Squats
10 Banded Shoulder Press
5 Front Squats (empty bar)
5 Push Press (empty bar)
WORKOUT PREP-
2 sets:
WARM-UP -
Burgener Warm Up Clean
Burgener Warm Up + Skill
Transfer:
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
-into-
3x High Hang Clean + 3x
WARM-UP -
10:00 AMRAP
30-second Air Bike
(10-seconds easy, 10-seconds
moderate, 10-seconds hard)
10 Cat Cows
30-second Row
(10-seconds easy, 10-seconds
moderate, 10-seconds hard)
10 Dead Bugs
WORKOUT PREP -
WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-
build in weight)