09/07 – Catching Fire

WARM-UP

Burgener Warm Up (10-15 mins) (Snatch)
PVC or Empty Barbell
Perform 3-5 reps at each movement

into

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
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 (10 Kipping Chest to Bar/10 Pull Ups/10Jumping Pull Ups)
Max Wall Balls (20/14) in Remaining Time

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