01
08 '19
Technique/skills
The rope climb
-Foot wrap
Squat snatch
-The Burgener warm up
METCON
“FIRST CUT”
4 rounds for time:
400m run
3 rope climbs
7 squat snatch 155/105
Firebreathers
Legless rope climbs
Squat snatch at 185/130
Lite
6 ground to standing rope pulls
Squat snatch 75/55
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch sotts press 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
