WARM UP
3 Sets:
20 PVC Pass Throughs
10 PVC Strict Press
5 Burpee
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
3 Sets:
4 Unbroken Hang Power Snatches (increse load every rnd)
4 Unbroken DB Power Cleans
CONDITIONING
“NETTARUN”
AMRAP 12
4 Hang Power Snatches #52/35
8 DB Hang Power Cleans #22.5/15
200mt Run
WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans
SKILLS & SPECIFIC WARM UP
Shoulder Press – Hang Clean
3 Sets:
5-10 Strict Presses
5-10 Hang Power Cleans
CONDITIONING
“EFFICENCY”
On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses #43/30
Each time you break, perform 50 double unders
Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans #60/43
Each time you break, perform 30 squats
WARM UP
3 Rounds, Not for Time:
:30 mountain climbers
10 ring rows
:30 shoulder taps
5 Judo Push Ups
Into 3 Rounds, Not for Time:
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses
SKILLS & SPECIFIC WARM UP
Ring Muscle Up – Clean Warm Up
CONDITIONING
“DAMN MUSCLE UP”
3 rounds for time:
1:00 strict muscle-ups
10 Unbroken Hang Power Cleans #61/40
3 rounds for time:
7 strict pull-ups
10 Unbroken Hang Power Cleans #36/25
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Clean – Push Jerk
CONDITIONING
“TABATA 8 x 20/10”
Tabata 8 x 20/10
Cal Row
Hang Power Cleans #43/30
Push Jerks #43/30
*Rest 1 minute between
movements
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Clean Warm up – Jerk ; Then:
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk
CONDITIONING
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45
*compare to 04.04.19
MOBILITY & WARM UP
EMOM 12′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
Clean-Thruster
CONDITIONING
“WINNING LADDER”
For Time: Time Cap 12′
6 Rounds
5 Burpees Box Jump Over #60/50
4 Hang Clean #43/35
3 Thruster #43/35
MOBILITY & WARM UP
EMOM 12
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean – Clean Warm up 3/4 set for building your working weight on the Barbell:
CONDITIONING
“WAITING OPEN 20.?”
5 Rounds for Time:
25 Toes to Bar
15-13-11-9-7 Hang Power Clean #61/38
7-13-11-9-15 Calorie Row
Time cap 15′
MOBILITY & WARM UP
EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Kb Russian Swing
Station 4 – 5 Scap Retractions + 3 Pull-Ups + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Clean – Clean Warm up
2 Rounds Not For Time
200 Meter Run
Directly Into..
2 Rounds:
3 Hang Power Cleans
4 Pushups
5 Air Squats
CONDITIONING
” Freshwater Fish “
For Time:
800 mt Run
Directly Into…
10 Rounds:
3 Hang Power Cleans #61/43
6 Push-ups
9 Air Squats
MOBILITY & WARM UP
2 Rounds, Not for Time:
400 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
400 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Clean – CleanWarm Up
2 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats
CONDITIONING
“DT TENDER”
AMRAP 10′
12 Deadlifts #52/38
9 Hang Power Cleans #52/38
6 Push Press #52/38
MOBILITY & WARM UP
10′ Mobility Around trouble area, Then:
400 mt Easy Jog; Then:
3 Rounds:
5 Pull-Ups (Row-Kipping-Strict)
10 Sit-Ups
15 Air Squats
30 Sec Warrior Stretch each side
Into (all done with an empty barbell)
2 Rounds of:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
1′ Rest
SKILLS
Air Squat – Clean Warm Up
CONDITIONING
3 Rounds For Time:
50 Air Squats
25 Deadlift #70/48
12 Hang Power Cleans #70/48
Time Cap 15′
