12
09 '19
Warm up
Burgener warm up
Skills/strength
Hip snatch
1-1-1-1-1-1-1
METCON
For time:
8-6-4-2
Squat snatch
Bar muscle ups
Rx 95/65 135/95 155/105 165/115
Firebreathers 155/105 185/125 205/135 225/145
Lite 75/55 95/65 105/75 115/85
Pull ups
Timecap: 10min
PYRO WEIGHTLIFTING
Muscle clean + press
1-1-1-1-1
Power clean + push press
1-1-1-1-1
Squat clean + jerk (split, squat or power jerk)
1-1-1-1-1
Back squat
1-1-1-1-1
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata cals row or bike
Weightlifting
Split jerk press 3×5
Gymnastics
Handstand walk practice 10min
Core
40 toes to bar
