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 -
8 sets x 2 Squat Snatch
(Singles, build in weight)
-Every 1:30-
WORKOUT PREP -
2 sets:
2 Hang Dumbbell Clean and
Jerk (Each)
2 Burpees Over Dumbbell
50m Run
WORKOUT - Family Feud
Freedom (RX’d)
15:00 AMRAP
10 Left Arm Hang Dumbbell
Clean and Jerks (50/35)
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell
Clean and Jerks (50/35)
100m Run
(KG conv: 22.5/15 DB)
COOL DOWN/MOBILITY -
15 Bootstrappers
2x 1 Minute Ring Bicep
Stretch
4x 5 Quad Foam Rolling
(each leg)