*Do a set every 2 minutes.
5 Sets
3 Dumbbell Bench Press
*Use the 5 sets to work up to a heavy triple for the day
Movement Prep/Activation
2:00-3:00 Jog/Run (increasing pace)
-Then-
Burgener Warm up Snatch (3-5 reps at each position)
Then warm up to workout weight
Workout Prep
1 Set (at workout pace)
50ft Run
1 Snatch (at workout weight)
Partner “waterfall” style workout
5 Rounds
200ft Run
6 Snatch (135/95)
Partner Waterfall Format
Partners line up in order.
- Partner 1 begins with the 200ft run, then immediately moves to the 6 snatches.
- As soon as Partner 1 finishes the run (before starting their snatches), Partner 2 begins their 200ft run.
- Each athlete “waterfalls” in right behind the other, chasing through the workout.
- Continue until both partners complete 5 full rounds each.
4 minute AMRAP
2 Handstand Shoulder Taps + 2 Kipping Handstand Push Ups
5 Burpee Box Jump Overs (24/20)
*add 2 Handstand Shoulder Taps + 2 Kipping Handstand Push Ups EVERY ROUND
-rest 2 minutes-
4 minute AMRAP
1 Wall Walk + 1 Wall Facing Strict Handstand Push Up
5 Burpee Box Jumps (30/24)
*add 1 Wall Walk + 1 Wall Facing Strict Handstand Push Up EVERY ROUND
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)