WARM-UP -
Crossover Symmetry or
Banded 7s
-into-
10:00 AMRAP
1:00 Row
5 Kip Swings
10 Ring Rows
10-second Handstand Hold
(Or 3 Inchworms)
WORKOUT PREP-
2 sets:
WARM-UP -
10:00 AMRAP
1:00 Machine
5 Roll and Reach
3 Inchworms
3 Hang Muscle Cleans (empty
bar)
3 Power Cleans (empty bar)
10 Alternating V-Ups
WORKOUT PREP -
3 sets:
3 Power Cleans (build in
Hip Halo Warm Up
-into-
8:00 AMRAP
1:00 Machine
5 Kip Swings
5 Hanging Knee Raises
5 Inchworms
5 Dynamic Squat Stretches
WORKOUT PREP-
2 sets:
WARM-UP -
8:00 AMRAP
30-second Air Bike
10 glute bridges
4 world’s greatest stretch
(total)
10 Walking Lunge Steps
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (built-in
pace)
10ft Dumbbell Walking Lunge
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