PYROMANIA III fitness festival July 20th-22nd. BOOM!

Conditioning/core

Accumulate 90 sec paralette L-sit hold

6min cap

METCON

For time:

Buy in: 500m row
30 overhead squats 95/65
30 toes to bar
30 thrusters 95/65
Buy out: 100 double unders

Maintenance/Mobility
Romwod 10min

Weightlifting W7D1

5 sets
1 power snatch
1 hang squat clean
1 snatch
1 snatch balance
1 overhead squat

Note: Build to max. Touch and go

Hatch W7D1

Back squats
1*5 70%
1*5 80%
1*2 85%
1*3 90%
1*1 100%
 
Front squats
1*5 65%
1*4 75%
1*4 80%
1*4 85%
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