WARM-UP -
1. Movement Prep/Activation
and Increasing Heart Rate
8:00 AMRAP
20-second Single Leg Glute
Bridge hold (each)
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
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 -
Crossover Symmetry or
Banded 7’s
-into-
10:00 AMRAP
30-second Air Bike (build-in
pace)
5 Kip Swings
3 Kipping Pull-Ups (Or
Jumping Pull-Ups)
5 Roll and Reach
3 Snatch deadlift (empty bar)
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
10 Cossack Squats
10 Box Step Ups
5 Back Squat (Build in
weight)
10 Deadbugs
STRENGTH -
5 sets x 5 Back Squats (80%)
-Complete a set every 2:15-
WARM-UP -
Hinshaw Warm Up (12-15
minutes)
WORKOUT PREP -
3 sets:
100m Run (build in pace)
4 Toes to Bar
2 Box Jumps (build in height)
WORKOUT - Trick-or-
Treating
Freedom (RX’d)
1600m Run
WARM-UP -
10:00 AMRAP
45-second Row
10 Deadbugs
10 Cossack Squats
5 Pike Push Ups
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
5 sets x 5 Deadlifts (80%)
-Complete a set every 2:15-