02/10 – Family Feud

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 (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 (22.5/15)
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (22.5/15)
100m Run

COOL DOWN/MOBILITY

15 Bootstrappers
2 x 1 Minute Ring Bicep Stretch
4 x 5 Quad Foam Rolling (each leg)