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 -
6 sets x 3 Squat Snatch
(Singles, build-in weight)
-Complete a set every 2:00-
WORKOUT PREP -
2 sets:
5 Wall Balls
2 Burpee Box Jump Over
WORKOUT - This is
Halloween
Freedom (RX’d)
15:00 AMRAP
10-20-30-40-50...
Wall Balls (20/14)
5-10-15-20-25
Burpee Box Jump Overs
(24/20)
(KG conv: 9/6 WB)
Scoring: Each set is a round.
10 WB and 5 BBJO is round
one, 20 WB and 10 BBJO is
round two, etc.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 30 Pigeon Stretch Drops
2x 10 Foam Roll Up Wall
1 Minute Foot Smash