Wednesday 10/01/2025

WARM UP WORKOUT

“Death By Machine & Burpee Pull Up”

Every 2 min for 12 min (6 Rounds)

Complete 15/12 Cal Machine AND 2 Burpee Pull Ups

*Add 2 burpee pull ups each round (finish your 6th round at 12 BPU’s)

STRENGTH

Empty Bar Burgener Warm Up

Empty Bar Catalyst Warm Up

Part 1)

5x2 Squat Snatch @ 65% of 1RM (pause for 2 sec in each receiving position / / no touch and go’s here)

Part 2)

4x2 snatch balance @ 75% of 1RM Snatch

Part 3)

Back squat 4x5 @ 75% of 1RM Back Squat