18/10 – Karen

WARM-UP

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer

*10 minutes with a PVC or Empty Barbell
*Perform 3-5 reps at each movement

into

3 x High Hang Snatch + 3 x Hang Snatch + 3 x Snatch (Empty Barbell)

*5 minutes, 2-3 times through
*Focus on footwork and finishing the pull

STRENGTH

Set 1: 10 Muscle Snatch + 5 Snatch Balance

Set 1: 8 Muscle Snatch + 4 Snatch Balance

Set 1: 6 Muscle Snatch + 3 Snatch Balance

Set 1: 4 Muscle Snatch + 2 Snatch Balance

Set 1: 2 Muscle Snatch + 1 Snatch Balance

*Build in weights. Complete sets Unbroken, rest for 1-2 minutes. between sets

WORKOUT PREP

2 sets:

5 Wall Balls (build in weight)

WORKOUT – Karen

Freedom (RX’d)
“Karen”

150 Wall Balls (20/14)

Time cap: 12 minutes

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
1 Minute Cat Cow