Monday June 25th
Accessory work for all
EM4M
8-10 Strict False Grip Pullup
E3M9M
15-20 Hollow rock
10 ring Single Arm DB Row
Accumulate 2 minutes in the hanging L-sit position
Skills
Split jerk
30 barbell split jerks 45/35
Note: Deliberate practice. Make each rep like you’re going for a PR
METCON
5min AMRAP
8 dumbell snatch 50/35
8 toes to bar
2min rest
5min AMRAP
8 dumbell clean and jerk (4 per side)
8 knees to elbows
Note: The accessory work series adds a lot of value to your general fitness and conditioning. Crucial to reinforce joints, tendons, build muscle endurance and help avoiding unnecessary injuries. Today we decided to get everyone a taste for it in hopes to create awareness of the program and have more people doing it. The program for the week is posted every week on Sundays. There is a program for Monday, Wednesday and Friday. This extra additional work on top of the regular programming can be done on your own, before or after classes or open gym times. If you’re not sure what the movements are, ask your coach. Also, as any workouts you perform at Pyro, scale accordingly. Tuesday will be ROMWOD for everyone
