For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10...

WARM UP Coach Stretch T-Spine and Shoulder Mob. -then- Coach lead Burgener Warm-Up drill (Snatch) Skill / Strength 8-6-5-5-3 Bench Press...

WARM UP Coach Stretch Hamstrings and Shoulder Mob. 3 RDS 5 R KB swings 5 Kipping Pull-Ups 4 Burpee Broad Jump 100m run Skill / Strength 5...

Warm Up Stretch/ Mobility 2 Rounds 5 PVC Tempo OHS 5 PVC Snatch Balance 5 L/R DB Push Press 5 L/R RDL A. Snatch 4 Sets @ 50~60% of 1rm of...

WARM UP Coach Stretch Hamstring Stretch 3 RDS 6 Kang Squat 4/arm DB Push Press 6 Glute Bridge 20s Cal Row/Bike Skill / Strength 5 Sets 5...

WARM UP Coach Stretch Hips & Shoulders 3 RDS 100m Run 5 Scap Pull-Ups + 5 Hollow Swings 6 Lunge w/ Thoracic twist 6 Alt. Cossack Squat...

Warm Up Stretch/ Mobility 2 Rounds 8 Med Ball Cleans 8 Scapular Pull Ups/ 10 Seconds Dead Hang 10 Push Press w/ empty barbell 10 Split...

WARM UP Coach Stretch Hamstring and T-Spine 3 RDS 100m Run 6 Yoga Push-Up 6 Bird Dogs 8 R. KB Swings Skill / Strength 4 RFQ 5 False Grip...

WARM UP Coach Stretch T-Spine Mob. 3 RDS 6 PVC OHS 5 Supermans 6 Alt. V-Ups 20 DU Skill / Strength Coach lead Burgener Warm-up then, 5...

WARM UP Coach Stretch Shoulder Mobility 5 AMRAP 100m Run 5 Kang Squat 5 Pike Push Up 5 L/R RDL Skill / Strength 5 Sets 2 Turkish Get-Up...

Warm Up Stretch/ Mobility 3 Rounds w/ PVC or empty barbell 5 Hang Muscle Snatch 5 Snatch Balance 5 Overhead Squat 5 Hang Muscle Clean 5...

Coach Stretch Chest and Lats 3 RDS 20s bike row 5 med ball clean 5 ring row 6 dead bugs 5 dB strict press Skill / Strength 8-6-5-5-3...

WARM UP Coach Stretch Shoulders 3 RDS 5 scap pull-ups + 5 kip swings 6 bird dogs 6 Alt Lunge with twist 6 Alt Cossack squat Skill /...

Warm Up Stretch/ Mobility 2 Rounds 10 Seconds Handstand Holds 5 L/R Reverse Lunges With Thoracic Twist 5 Hang Squat Snatch 5 Medball...

WARM UP Coach Stretch Hamstring 3 RDS 6 Alt. V-Ups 6 Deadbugs 5 Yoga Push-ups 100m Run Skill / Strength 8 TABATA Russian Twist Weighted...

WARM UP Coach Stretch Chest and Shoulder 3 RDS 6 Superman 5 Scap Pull Ups 6 Hollow Swings 2 Wall Walks Skill / Strength 4 Sets 5/arm DB...

WARM UP Coach Stretch Hips and Hammies 3 RDS 6 Dead Bugs 5 Straight Leg KB Deadlift 6 Goblet Squat 5/arm KB Push Press Skill / Strength 4...

Warm Up Stretch/ Mobility 3 Rounds with Barbell 3 Snatch Grip High Pull 3 Muscle Snatch 3 Overhead Squat 3 Muscle Cleans 3 Push Jerks A....

WARM UP Coach Stretch Foam Roll Quads 6 AMRAP 10m Butt Kicks 10m Zombie Kicks 6 Push Up + Toe Tap 30s Bike / Row Skill / Strength...

WARM UP Coach Stretch Shoulder Mob. 3 RDS 8 Bird Dogs 6 Scorpions 8 R. KB Swings 6 PVC OHS Skill / Strength 5 Sets 2 Hang Muscle Snatch +...