“TRIFECTA”
Gymnastics
Accumulate 1min of each:
Front planche
Handstand hold
Hollow body hold
Not for time:
100ft handstand walk
Note: If you don’t have handstand walk, use a spotter
Not for time:
20 false grip ring rows
20 low ring muscle up transitions
20 ring dips
Stretch 5min
Weightlifting
Snatch balance
3-3-3-3-3
*Technique focus, light and snappy
5 sets
4 power snatch
4 overhead squats
5 sets
4 power cleans
4 jerks
*Build to max. Power snatch and power cleans must be touch and go, no drops. Jerk is any style
Firebreathers
“ADAMBROWN”
2 rounds for time:
24 deadlifts 295/205
24 box jumps 24/20
24 wall balls 20/14
24 bench press 195/135
24 box jumps 24/20
24 wall balls 20/14
24 power cleans 145/100
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
Strength
Shoulder press
5-5-5
Push press
3-3-3
Jerk
1-1-1
METCON
For time:
21-15-9
Dumbbell thrusters 50/35
Burpees to a target (6inch above reach)
Accessory work
Shoulders of steel
Reverse fly 3×10
Weightlifting
Power snatch
3-3-3-3-3
Touch and go
Snatch balance
3-3-3-3-3
Gymnastics
30 strict pull ups
Core
Accumulate 2min of:
Plank hold
