WARM-UP -
10:00 AMRAP
30-second Jump Rope
10 Roll and Reach
3 Inchworms
3 Snatch Deadlifts
3 Hang Muscle Snatch
3 Overhead Squats
3 Squat Snatch
-PVC to Empty Bar-
WORKOUT PREP-
3 sets:
WARM-UP -
2:00 Jump Rope
into
8:00 AMRAP
5 Cat/Cow
10 Box Step Overs
5 Jumping Squats
2x50ft Shuttle Run
WORKOUT PREP -
2 sets:
2 Burpee Box Jump Overs
2x50ft Shuttle Run
WORKOUT - Erastus Corning
WARM-UP -
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
45-second Row
10 Roll and Reach
3 Inchworms
3 Hang Muscle Clean
3 Hang Power Cleans
3 Strict Press
3 Push Press
3 Push Jerks
-PVC to Empty Bar-
WORKOUT PREP-
3 sets:
WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
30 Single Unders
5 Box Step Up
2 Box Jumps
10 Deadbugs
10 Sit Ups
3 Front Squats (empty bar)
STRENGTH -
2 sets of 1 Front Squat @93%