As Many Reps As Possible (AMRAP) in 10 mins:
Up ladder of 5-10-15-20-25-30…
Wall Balls 20/14 – as high as possible.
5 Hang Power Clean, 135/95 between every set of wall balls.
Snatch Complex
Work up to heavy set of: Power Snatch + Hang Squat Snatch + Overhead Squat
“Helen”
Complete 3 rounds for time:
Run 400 meters
21 Kettlebell swings, 53/35
12 Pull ups
Skill work:
On your own…3 rounds, 3-5 reps
a) wall walks
b) squat therapy
This is performed as a compound set. Perform 3-5 reps of A, then perform 3-5 reps of B. Perform 3 rounds until completion.
On Your Own
Complete for time:
400 yards, bounding burpees
Easiest performed at a football field. But if a football field is not available, measure off a set distance in your yard (5 yds, 10 yds, 20 yds…whichever is easiest), and perform a burpee then bound as far as possible until you reach set distance. Turnaround and perform however many times as necessary until you complete 400 yards total distance.
As Many Reps As Possible in 8 mins:
5 Deadlifts, 225/145
10 Lateral Barbell Burpees
Rest 5 mins
Tabata Double-unders
Penalty: 5 burpees for every miss. If you can’t do doubles…practice…then do 25 burpees when finished.
Mobility Day
Goat Day
Make Up Day
Interval Training.
Row 250 meters, Rest :30 secs, 10 Rounds
Or
Run 200 meters, Rest :30 secs, 10 rounds
Death By Power Clean
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible. Post scores as total rounds + partial reps.
L-Sit
Accumulate 2 mins
or
Plank Hold
Accumulate 4 mins
Burgener Warm Up & Skill Transfer Exercises
3 reps each:
Down & Up
Elbows High & Outside
Muscle Snatch
Jump & Land
Hang Power Snatch
Snatch Push Press
Overhead Squat
Press Under
Heaving Snatch Balance (feet stationary)
Snatch Balance (feet move)
Every minute on the minute (EMOM) for 10 mins:
3 Snatches – you choose the weight
