MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 10 Barbell RDL
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch
CONDITIONING
“HANDS UP AND DOWN”
For Time:
10-9-8-7-6-5-4-3-2-1
Squat Snatch #35/25
Hand Stans Push Up
MOBILITY & WARM UP
10 Minutes For Quality:
1 Minute Row
10 Plate Ground To Overhead #10/5
15 Sit-ups
20 Air Squats
Then: 1 Rounds of
Clean Warm Up
SKILLS & SPECIFIC WARM UP
1 Rounds:
9 Power Clean #workout weight
5 Bent Over Row
12/9 Cal Row
CONDITIONING
“ARTHUR CURRY”
For Time
30 Power Clean #61/43
45 Bent Over Row
60/40 Cal Row
Time Cap 18 minutes
MOBILITY & WARM UP
12 Minutes For Quality
30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm up
CONDITIONING
“
1 rounds
400m run
20 Ground To Overhead #20/15
-Straight into-
2 Rounds
300m Run
15 Power Snatch #43/30
-Straight into-
3 Rounds
200m Run
10 Squat Snatch #52/40
MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Squat Snatch
Round 1:
5 Hang Power Snatches
3-5 Pull-Ups
3 Hang Squat Snatches
1-3 Pull-Ups
Round 2 – Same repetition scheme as round 1, but now with working load:
5 Hang Squat Snatches
3-5 Chest To Bar
5 Hang Squat Snatches
1-3 Chest To Bar
Round 3 – Speed and bringing workout intensity:
3 Squat Snatches + 3 Chest To Bar
3 Squat Snatches + 3 Chest To Bar
CONDITIONING
“SNAKE BITE”
21-15-9:
Squat Snatches
Chest to Bar Pull-Ups
Rx – 43/30
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
100 mt Run
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Snatch – snatch warm up:
3 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats
Warm Set 1 (low intensity):
3 Rounds:
3 Hang Squat Snatches
10 Double Unders
warm Set 2 (workout intensity):
3 Rounds:
3 Squat Snatches*
10 Double unders
*Stimulus wise, we are looking for a loading that we feel confident completing 25+ reps unbroken
CONDITIONING
AMRAP 9:
15 Squat Snatches #35/15
30 Double unders
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener warm Up
CONDITIONING
4 Rounds of AMRAP 4
30 Double Unders
15 Toe To Bar
7 Hang Squat Snatches #43/29
Rest 2 minutes between rounds
ACCESSORY WORK
Triset 4×12 each
Barbell Preacher Curl
Standing Zottman Curl
Hammer Curl
——-
Tri-set 2: 4×12 each
Ring Triceps Extension
Dumbell Overhead Tricep Extension
Dips (to failure)
Rest 1 minute Between sets
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Shoulders – Burgener Warm Up
CONDITIONING
“OPEN 17.3”
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/30
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/85
*If all reps are completed, time cap extends by 4 minutes.
Scaled Man: 20/34/43/52/61/70
Scaled Woman: 15/25/29/34/43/47
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener warm up
CONDITIONING
A) EMOM 15 Min
1st min 12 Toes to Bar
2nd min 10 KB Swing # 24/16,
3rd min 8 Front Squat #60/40,
Rest 3 minutes
B) 4 Rounds For Time & Reps
15 Bar Facing Burpees
9 Squat Snatch #40/30
Cash out 50 Sit Ups
(Time Cap 15′)
