Author Posts

Harley Quinn

Teams of 216:00 Amrap20 Synchro Toes to Bar20-30-40-50. . .Overhead Squats (115/80) * Target number of Reps: 220 reps (through the round of 50 OVHS)* Minimum number reps before scaling: 150 reps

Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**2 sets10/8 Calorie Machine5 Downdog/Seal Pose Transitions5 Kipping Knee Raises 10 PVC Pass throughs10 PVC Overhead Squats **2. Workout Prep**With an Empty Bar5 Snatch Deadlifts5 Muscle Snatch5 Snatch Push Press5 Overhead Squats3 Squat Snatch – into – 3 sets (with a partner)5 Synchro Toes to Bar3 Overhead Squats (build […]

Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**Junkyard Dog!!! **2. Workout Prep**Burgener Warm-Up+ Skill Transfer– into –3-4 mins building up to the top weight

Group Stretch

Take ~15 minutes to stretch as a group, coaches’ choice, but it’s also encouraged to let the coach know where you’re feeling sore and what you’d like to stretch!