WARM UP 3 RDS 10-15s Hanging Flutter Kicks 5 Barbell Good Mornings 5 Behind-the-Neck Press 30s Bike/Row S/S 5 SETS 2 Strict Press + 1...

WARM UP 6 AMRAP 1 Wall Walk + 10-15s Hand Stand Hold 5 Scap Pull Ups + 5 Kip Swings 4 L/R KB SA RDL 30s DU / SU S/S 4x8 Sumo Deadlift...

Snatch 2 hang power + 1 snatch 5x1 @65 or by feel. Clean 1 clean + 1 jerk dip + 2 split jerks 5x1 @65 or by feel Back squat 3x4 @75% of...

WARM UP 3 RDS 10 Hip Hinge 5/leg adductor rock backs 8 Glute Bridge 6 Barbell Strict Press 100m Jog S/S TABATA - 3 RDS :20s work / :10s...

WARM UP 6 AMRAP 10 Barbell Good mornings 10 Air Squat to Calf Raise 10-15sec L Sit/Knee Hang100m Run S/S 5 Sets 10 Barbell Bent Over Row...

Burgener Warm Up (Snatch) 2 Rounds 5 Barbell Push Press w/ Pause at Top 5 Cobra Burpee 10 alt. V - Ups 100m Run S/S 5 Sets 7 Push Press...

Snatch 1 power snatch + 2 snatches 4x1 65% or by feel. Clean 2 power clean + 3 push jerks 4x1 65% or by feel Clean dl 3x3 @70% tempo...

WARM UP 2 RDS 1 min Bike/Row 10 Kang Squats 10 Step Ups 10 Bird Dogs 5 Yoga Push Ups S/S 5x5 Back Squat *Add weight each set WOD 12 EMOM...

WARM UP 6 AMRAP 10 PVC Good Morning 10 Dead Bugs 10 Hollow Rocks 10-15s Supinated Bar Hang 30s DUs / SUs S/S 5x5 Strict Pull Ups WOD 10...

Watch it on YouTube! https://youtu.be/ErytYuBjAPM Warm Up 3 RDS :30s Cardio (Run/Row/Bike/DU/SU) 10 Kang Squat 10 Hollow Rocks 10 1:00...

Watch it on YouTube! https://youtu.be/W8dia1Hl_ok Warm Up 3 RDS 10 Hip Hinges 10 Yoga Push Ups 10 Sep Ups :30s DU /SU S/S 5 Sets 10 reps...

Watch it on YouTube! https://youtu.be/-fAK0e5tSPY Warm Up 3 RDS 4 Cobra Burpees 8 Good Mornings 8 Scorpions :30s DU/DU 1 MIN Lat Opener...

Watch it on YouTube! https://youtu.be/b4lRU2dbd5w Warm Up 3 RDS 10 High Knee Pulls 10 Cat/Camel 5 Plank Marches 5 Yoga Push Ups S/S 5x5...

Watch it on YouTube! https://youtu.be/QFEXA1koScw Warm Up 3 RDS 10 Banded Hip Hinge 10 Hig Jumps 5 Inch Worms 20 Jumping Jacks S/S 5x7...

Watch it on YouTube! https://youtu.be/5itYKojqF2c Warm-up 2 RDS 10 Bridges 10 Lunge w/ Thoracic Twist 10 Alt. V-Ups 5 Cobra Burpees S/S...

Watch it on YouTube! https://youtu.be/ZcJKJUzxGDY Warm-Up 2 RDS 10 Hip Hinges 5 Broad Jumps 10 Step Ups 10 Alt. Supermans 1 min...

Watch it on YouTube! https://youtu.be/3Mshx0t6EN8 Warm Up 400m Jog 10 Power Jacks 5 Yoga Push Ups 5 Pike Push Ups 10 Hollow Rocks S/S...

Watch it on YouTube! https://youtu.be/yyI5KGloYC0 Warm Up 5 AMRAP 10 Hollow Rocks 10 Bird Dogs 10 Lunge w/ Twist :30s DU/SU S/S 5x10...

Watch it on YouTube! https://youtu.be/ZpqtM3h0djw Warm Up 6 AMRAP 10 KB Deadlifts 10 Reverse Lunges 5 Pike Push Ups 5L / 5R Dead Bugs S/S...

Watch it on YouTube! https://youtu.be/tydTh-gZU04 Warm up 10 Power Jacks 5 Inch WOrm to Push Up 10 Hollow Rocks :30s DU/SU S/S 5x7 Strict...