18
08 '18
“TRIFECTA”
Gymnastics
Pull up complex
5 sets
1 strict pull up
2 kipping pull ups
3 butterfly pull ups
1 bar muscle ups
Core complex
5 sets
1 strict toe to bar
2 kipping toes to bar
3 knees to elbows
1 pull over
METCON
5 rounds for time:
10 pistols
5 wall climbs
Weightlifting W3D3
Snatch complex
5 sets for load
1 power snatch
1 hang squat snatch
1 snatch balance
1 overhead squat
Clean and jerk complex
5 sets
1 power clean
1 hang squat clean
1 front squat
1 jerk
Jerk
2-2-2-2-2
Firebreathers
For time:
800m run
15 clean and jerks 155/105
15 bar facing burpees
800m run
15 clean and jerks 155/105
15 bar facing burpees
800m run
