WARM UP OHS Mob + Burgener Warm Up (Snatch) 2 Rounds 10 Power Jacks 8 alt single leg V-up 5L/5R Alt. Groiner Stretches 6 cal row/bike S/S...

WARM UP PVC DISC 5 AMRAP 5L/5R Philly Press 20m bear crawl 8 K2C 100m Run S/S Gymnastics Skills Spend 15 mins to work on HSPU Variations...

Snatch 1 low hang pause power snatch + 1 low hang pause snatch 3x1 @85% Snatch 2x1 @90/95% Clean 1 low hang pause power clean + 1 low...

WARM UP Squat Mob + Burgener Warm Up (Clean) 5 AMRAP 8 ALT. Cossack Squat 8 supermans 8 Box Step Ups :30secs DU/SU S/S 5x5 Tempo Back...

WARM UP PVC DISC 2 Rounds 5L/5R Romanian DL 5 Inch Worm to Push Up 5 scap pull-ups + 5 Hollow Swings :45secs Row/Bike S/S 5 Sets 5L/5R...

Power snatch 4x3 @70/75% Clean n jerk 12 mins to establish heavy single for the day Then 4x1 @75% of heavy for the day Clean pull 2x3...

WARM UP 5 AMRAP 5 L/R Lunge with twist 8 PVC Kang Squat 6 L/R SA DB upright row 100m run S/S 12 TABATA Alt Spider Crunch Weighted Side...

WARM UP Burgener Warm Up (Clean) 5 AMRAP 6 Yoga push ups 6 jumping air squats 5 Pause (3sec) Ring Rows + 5 Ring Dips 7 cal Row/Bike S/S 5...

WARM UP Burgener Warm Up (Snatch) 2 Rounds 100m Run 8 Hollow Swings + 5 scapular pull ups 5 Broad Jumps 10 Walking Toe Touches + 10 Heel...

Snatch 2 low hang pause power snatch + 1 low hang pause snatch 3x1@80 Clean 2 low hang pause power clean + 1 low hang pause clean 3x1@80...

WARM UP PVC DISC 3 Rounds 2 Wall Walks 6 med ball clean 8 Bird Dogs 4 DB seated L/R Arnold Press S/S 5 Sets 5x10 Floor Press *Light to...

WARM UP PVC DISC 2 Rounds 5L/R Lunge w/Thoracic Twist 8 Lateral Push Ups 6 hanging L-sit raises 30sec DU/SU S/S 5 Sets 5x8 Alt. Back Rack...

Snatch 3x2 @70% 2x2 @75% 1x1 @80 12 mins to establish Heavy for the day. Clean n jerk 3 cleans + 2 split jerk 4 sets @80/85% Clean pull...

PARTNER WOD 100 Cal Row/Bike, split cals with partner 80 WB 20/14 60 DL 40 Burpee OVB 20 PS 400m partner run RX: 115/75 RX+: 135/95# TC:...

WARM UP PVC DISC Coach's Stretch 3 RDS 8 ring rows 6 PVC Sotts Press 4 burpee broad jump 30s double unders/single unders S/S 5 Sets 5x5...

WARM UP PVC DISC Coach's Stretch 2 RDS 5 L/R Shoulder Sweep 8 Scap Pull Ups 8 PVC OHS 100m run S/S 8 EMOM 2 Snatch Balance + 1 Drop...

Snatch 2 low hang pause power snatch + 1 low hang pause snatch 4x1 @75% Clean 2 low hang pause power clean + 1 low hang pause clean 4x1...

WARM UP PVC DISC Coach's Stretch 3 RDS 30s DUs/SUs 5 L/R Seated Z-Press 10 Prisoner Air Squats 5 Cobra Burpee S/S 5 Sets 5x5 Front Squats...

WARM UP PVC DISC Hip Hinge 2 RDS 10 Hollow Swings 10 Ring Rows 10 Box Step Ups 30sec Row/Bike S/S 5 Sets 5x5 Bent Over Barbell Row Build...

Snatch 3x2 @80/85 2x1@90 1x1@95 Clean 2 hang squat cleans + 2 split jerk 4x1 @80/85% Clean pull 3x3 @90 Back squat 4x5 @75%of 1rm Keep...