BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Bike
4x 25/20 Cal Max efforts on bike
rest 3:00 minutes
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
**HSPU practice/Handstand Holds
4 Rounds:
1 min Max Cal Row
15 sec Rest
30 sec Max Thruster
1 min Rest
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
ALPHA TEAM
6 sets
50 Double Unders
30ft HSW
10 Alternating DB snatch 50/35
40ft OHWL @ 70/50# (20ftR/20ftL)
rest 2:00 minutes
WOLFPACK
6 sets
150 Single unders
25ft Bear Crawl
10 Alternating DB Snatches
40ft Walking Lunges (20ftR/20ftL)
rest 2:00 minutes
Assault Bike
4x 25/20 Cal Max efforts on bike; rest 3:00 minutes
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
**HSPU practice/Handstand Holds
4 Rounds:
1 min Max Cal Row
15 sec Rest
30 sec Max Thruster
1 min Rest
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
ALPHA TEAM
For Overall Time
3 rds
15 Cal Bike
10 “power” Clean and Jerks 115/75
15 HSPU
10 Front Squats 115/75
rest :90s
rest 5 minutes
3 rds
25 Cal Row
25 Burpee over Rower
rest :90s
rest 5 minutes
3 rds
6 DL @ 315/245
8 TTB
5 Bar Muscle Ups
rest :90s
WOLFPACK
For Overall Time
3 rds
25 Cal Row
25 Burpees over Rower
rest :90s
rest 5 minutes
3 rds
6 DL @ medium to heavy weight
8 Knee Raises
5 Pullups
rest :90s
rest 5 minutes
3 rds
15 Cal Bike
10 Power Clean and Jerks 95/65
15 Push Ups
10 Front Squats 95/65
rest :90s
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
E2MOM10
Increase in weight each set.
3 Rounds –
3 Mins to Complete a 400m Run, Then:
Alternating Tabata of:
-Single Arm DB Snatch (Alternating)
-Single Arm DB Clean (Alternating)
-Med Ball Squat Clean
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
ALPHA TEAM
5 working sets at 80-85% effort
Row 300/250
12 DB Thrusters 50/35
Row 300/250
12 CTB pull-ups
Rest 1:1
WOLFPACK
5 working sets at 80-85% effort
200m Run
12 DB Thrusters 25/15
200m Run
12 pull-ups
Rest 1:1
Sumo Deadlift
4×6 @ moderate weight; tempo 4010; rest as needed btw aets
Close Grip Bench Press
4×6 @ moderate weight; tempo 4010; rest as needed btw aets
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
E2MOM10
Increase in weight each set.
3 Rounds –
3 Mins to Complete a 400m Run, Then:
Alternating Tabata of:
-Single Arm DB Snatch (Alternating)
-Single Arm DB Clean (Alternating)
-Med Ball Squat Clean
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Teams of 2 RX
Teams of 3 Scaled
4 rds for time:
400m rower carry
20 cal row per teammate
*any time the rower is set to the ground during the 400m, each team member rows 20 cals.
**If a rower is dropped and not set down, the team will run 400m, row 20 cal, and 50 burpees per team member
E2MOM20
odd-200m run + 2/1 LLRC
even-20/15 Cal Bike +12 TTB
Core
30 Barbell Rollouts
*every break = 6 STTB
CROSSFIT GROWL 