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
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 -
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