Burg Str 6.3

WU: CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch 2x3 @ 145#, 3x3 @ 155#

3 Position Power Clean (hang, below knee, floor)

4 sets @ 185#

1 set @ 195#

Snatch Pulls 2x5 @ 185#, 3x4 @ 195#

Front Squat 4x2 @ 185# - 205# - 225# - 245#

Burg Str 6.2

WU: CSA + HHA; Front Warrior w/ 45# BB OH 1ea x 30 sec

BB Prep:

Burgener WU Clean PVC

3 Position Clean PVC

Work:

Power Clean

5x3 @ 175# - 185# - 195# - 205# - 215#

Clean Pulls 2x5 @ 215#; 3x4 @ 225#

BB RDL 5x5 @ 205#

Box Jumps 3x5 @ 24"

Push Press

4x2 @ 155# - 175# - 185# - 190#

Recovery

Bike 20 mins

Burg Str 6.1

WU: CSA + HHA

Turkish Get Up, 45# DB, x3 each side

-Then-

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

3 Position Power Snatch (hang, 1" off floor, floor)

2 sets @ 125#; 3 sets @ 135#

Clean Shrugs 5x5 @ 315#

Back Squat 5x3 @ 360#

Snatch Push Press 5x1 @ 135# - 155# - 170# - 170# - 170# 

Aux

Supine Hip Flexors x100 into Straddle Hip Flexor Raise x15 x 3 sets each leg

3 Sets:

Standing Banded Hip Adductions x12ea

ATG Assisted Split Lunges x8ea 

Metcon - CF Open 24.3

Get as far as possible in 15 minutes:

5 rounds: 

10 Thrusters, 95#

10 Pullups

7:10

Rest 1 minute

5 rounds:

7 Thrusters, 135#

7 Pullups

3R + 10 + 1

Burg Str 5.5

CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch

5x1 @ 135# - 145# - 155# - 165# - 165#

Power Clean and Jerk

5x1 @ 170# - 180# - 190# - 205# - 210#

High Hang Snatch Shrugs 4x5 @ 225#

Front Squat 4x3 @ 225# - 235# - 250# - 250#

Burg Str 5.4

WU:  CSA + HHA

BB Prep:  Burgener WU Clean PVC

Work:

Front Rack Step Ups 10,8,6 @ 65# - 95# - 135#

Iso Tib Inversion - Eversion - Ant Raise 3x15-15-15 @ 10#

Push Press 5x1 @ 185#

L Sit Press 5x15 @ 45# BB

2 minute Front Plank w/ 25# plate

Burg Str 5.3

WU: CSA + HHA

Alt Contra Deadbugs 2x8

-then-

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch 2x3 @ 145#; 3x3 @ 155#

3 Position Power Clean (hang, below knee, floor)

2 sets @ 170#

3 sets @ 185#

Snatch Pull 2x5 @ 185#; 3x4 @ 190#

Back Squat Clusters 2x5 @ 315#

10 sec rest between reps, 3 min rest between sets

50 Cal Challenge

50 Cals Bike AFAP

42 secs

Metcon - CF Open 24.2

AMRAP 20:

300 meter Row

10 Deadlift, 185#

50 Double Unders

6R + 53 meters

Nordics to Incline 3x5

Burg Str 5.2

WU: CSA + HHA; Front Warrior w/ 45# BB OH 1ea x 30 sec

BB Prep:

Burgener WU Clean PVC

3 Position Clean PVC

Work:

Power Clean

2x3 @ 185# - 195#

3x3 @ 205#

Clean Pulls 2x5 @ 225#; 3x4 @ 245#

KB SL RDLs 5x5ea @ 1.5 pood 

Push Press

2x2 @ 155# - 175#

3x2 @ 190#

Box Jumps 3x5 @ 24"

Burg Str 5.1

WU: CSA + HHA

3 Sets:  

5 DB Thrusters, 15#

5 Alt DB Bench Press, 45#

5 DB Windmill, 10#

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

High Hang Power Snatch + Hang Power Snatch + Power Snatch

2x3 @ 125# (2 sets of 9 reps)

Snatch Push Press 3x1 @ 155#, 3x1@ 160#

Clean Shrugs 5x5 @ 305#

Back Squat 5x3 @ 340#

Metcon

FT:

30 GHD Situps

30 KBS, 1.5 pood

12 Thrusters, 135#

20 GHD Situps

20 KBS, 1.5 pood

9 Thrusters, 135#

10 GHD Situps

10 KBS, 1.5 pood

6 Thrusters, 135#

11:55

Burg Str 4.5

CSA + HHA

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch

2x2 @ 135# - 145#; 4x1 @ 155# - 160# - 155# - 160#

Power Clean and Jerk

2x2 @ 165# - 180#; 4x1 @ 190# - 200# - 190# - 200#

High Hang Snatch Shrugs 3x5 @ 225#

Front Squat 2x5 @ 225# - 235#; 1x4 @ 250#

Burg Str 4.4 + Metcon

WU:  CSA + HHA

BB Prep:  Burgener WU Clean PVC

Close Grip Bench Press 5,4,3 2,1 @ 205# - 225# - 235# - 245# - 255#

Strict Parallel Grip Pullups w/ 20# vest 5x5

AMRAP 5:

15 KBS, 1.5 pood

10 Close Grip Bench Press, 135#

5R

Burg Str 4.3

WU: CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch 3x2 @ 145# - 155# - 155#, 1x1 @ 155#

Tib Bar 4x12 @ 35#

PC + HPC + PC

1 set @ 185#

3 sets @ 195#

Seated Calf Raise 4x30 w/ 1.5 pood KB

Back Squat 4x4 @ 315#

Metcon - CF Open 24.1

FT:

21 DB Hang Power Snatch Right, 45#

21 Lateral Burpees over DB

21 DB Hang Power Snatch Left, 45#

21 Lateral Burpees over DB

15 DB Hang Power Snatch Right, 45#

15 Lateral Burpees over DB

15 DB Hang Power Snatch Left, 45#

15 Lateral Burpees over DB

9 DB Hang Power Snatch Right, 45#

9 Lateral Burpees over DB

9 DB Hang Power Snatch Left, 45#

9 Lateral Burpees over DB

13:43

Burg Str 4.2

WU: CSA + HHA; Front Warrior w/ 45# BB OH 1ea x 30 sec

BB Prep:

Burgener WU Clean PVC

3 Position Clean PVC

Work:

Power Clean

2x3 @ 195#

3x2 @ 205#

Clean Pulls 3x5 @ 245#

Jerk

2x3 @ 165# - 180#

2x2 @ 190#

Burg Str 4.1

WU: CSA + HHA

3 Sets:  

8 Cossack Squat

10 sec High Speed Banded Flutter Kicks

15 SL Knee Dives into Band

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch + Hang Power Snatch + Power Snatch

4 sets @ 115#- 115# - 125# - 125#

Snatch Balance 2x3 @ 45#, 1x3 @ 65#

High Hang Clean Shrug 4x5 @ 245#

Back Squat 5,4,3,3 @ 340#

Accessory:

Nordics to Incline 3x3

Incline Bench Shoulder ER w/ 5# plates 3x12