Dynamic ROM

Burgener Warmup


Kipping Practice

Hips to Bar/Bar Muscle up


Snatch Balance

15 minutes to establish

heavy single

*heavy singles are not 1 RM efforts - should be heavy with proper execution.


12 Minute AMRAP

10 DB Snatch Left arm

10 DB Squat

10 DB Snatch Right arm

10 DB Squat

Max Rep Bench Press 95/55

*should be light


Foam Roll

Quads & IT Bands

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