MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
1 Round
2 Strict Hand Stand Push Up
4 Hang Power Snatch #52/35
6 Burpees Over The Bar
CONDITIONING
“FANTASTIC“
AMRAP 18′
5 Strict Hand Stand Push Up
7 Hang Power Snatch #52/35
9 Burpees Over The Bar
MOBILITY & WARM UP
8 Minute Running Clock
30 Jumping Jack
20 Hollow BodyRock
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog
2 set Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
CONDITIONING
“OPEN 16.5”
21-18-15-12-9-6-3 For Time
Thrusters #43/30
Facing The Bar Burpees
MOBILITY & WARM UP
3 Rounds
200 Meter Run
15 Calorie Bike
3 Rounds
20 Air Squats
15 Banded Good Mornings
10 Overhead Circles (Each Direction)
5 Inchworms
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Snatch Warm Up – Double under
WARM UP SET 1
With Lighter Weight:
15 Double Unders
5 Power Snatch
15 Double Unders
5 Bar Facing Burpees
WARM UP SET 12
With Workout Weight:
10 Double Unders
3 Power Snatch
10 Double Unders
3 Bar Facing Burpees
AMRAP 15:
30 Double Unders
10 Power Snatch (52/30)
30 Double Unders
10 Barbell Facing Burpees
TODAY ONLY ONE TRAINING SESSION AT 17.30
WARM UP
3 Rounds Not For Time
5 Burpees
20 PVC Pass Throughs
10 Wall Balls
4 Inch Worms
250m Row
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up
STRENGHT
Find in 10′ 1RM Back Squat
GYMNASTIC
15′ work on Muscle Ups Skills
CONDITIONING
AMRAP 4:00:
15 Chest to Bar
15 Burpees Over Bar
Max Power Cleans #61/43
Rest 4:00
AMRAP 4:00:
12 Chest to Bar
12 Burpees Over Bar
Max Power Cleans #61/43*
Rest 4:00
AMRAP 4:00:
9 Chest to Bar
9 Burpees Over Bar
Max Power Cleans #61/43*
*If you can add +5k every AMRAP
