Skills/technique
Burgener warm up
METCON
For time:
2 rounds
10 snatch 95/65
2 chest to bar pull ups
2 rounds
8 snatch 135/95
4 chest to bar pull ups
2 rounds
6 snatch 165/115
6 chest to bar pull ups
2 rounds
4 snatch 185/125
8 chest to bar pull ups
2 rounds
2 snatch 205/135
10 chest to bar pull ups
Timecap: 15min
Note: Snatch is any style
Pyro weightlifting (W3D2)
Clean and jerk
1-1-1-1-1-1-1-1
*Work up to about 90%
Clean pulls @110% of 1RM
3-3-3-3
*No drops, touch and go
Back squat
1-1-1-1-1-1-1
*Work up to about 90%
Note: This is week 3 of 6, regardless of how you feel, do not max out. Trust the process, stay consistent and go for it when it’s time. That’s how cycles work
Accessory work
Shoulders of steel
Weighted shoulder rotation 3×10
Conditioning
5min air bike
Weightlifting
Heaving snatch balance 5×3
Gymnastics
Bottom dip swings 3×8
Core
L-sit hold 1min
