WARM-UP -
Burgener Warm Up (10-15
mins) (Snatch) + Skill
Transfer (if time allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
-into-
3x High Hang Snatch + 3x
Hang Snatch + 3x Snatch
(PVC or Empty Barbell)
* 5 minutes, 2-3 times
through
* Focus on footwork and
finishing the pull
STRENGTH -
Build up to a Heavy Snatch
10-12 minutes
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
1 Bar Muscle Up
5 Wall Balls (build in weight)
WORKOUT - Catching Fire
Freedom (RX’d)
5 sets (Every 2:30)
15/12 Calorie Air Bike
5 Bar Muscle Ups (Or 10
Kipping Chest to Bar)
Max Wall Balls (20/14) in
Remaining Time
(KG conv: 9/6 WB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Min Couch Stretch
2x 1 Min Ring Bicep Stretch
2x8 Bretzel