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 -
10:00 AMRAP
30-second Row
10 Dynamic Squat Stretches
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
2 sets x 2 Deadlifts (90-95%)
-Complete a set every 3:00-

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
8:00 AMRAP

2:00 Machine:

-into-
3 sets

WARM-UP -
2:00 Machine

-into-
8:00 AMRAP

WARM-UP -
2:00 Machine

-into-
8:00 AMRAP

WARM-UP -
3:00 Row (build in pace)

-into-
7:00 AMRAP

WARM-UP -
2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats

-into-
8:00 AMRAP

WARM-UP -
10:00 AMRAP
30-second Bike
10 Ring Rows
10 Beat Swings
5 Down Dog/Up Dog
Transitions
5 Single Dumbbell Deadlifts
(each side)
5 Double Dumbbell Hang
Snatches (Light)
BAR MUSCLE UPS: WEEK 4:

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