05
03 '20
Skills/technique
The power snatch
Snatch barbell cycling
METCON
“ISABEL”
For time:
30 power snatch 135/95
Health
95/65
2min rest
then
60 bar facing burpees
Score is “ISABEL” on its own and total time to complete both parts, rest included
Note: This workout has 2 parts but don’t hold anything back for “ISABEL”
Pyro weightlifting W3D2
5 sets
1 snatch balance + 2 overhead squats
Note: Aim for 40/45/50/55/60% of 1RM snatch
5 sets
Clean and jerk complex
1 clean high pull
2 hang squat cleans
1 jerk
Note: Aim for 50/55/60/65/70% of 1RM clean and jerk
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Row 5min EZ pace
Gymnastics
30 low ring muscle ups transitions
Core
Plank hold 2min
Maintenance/Mobility
ROMWOD
