Strength
Back squat (5sec pause at bottom)
3-3-3-3-3
Note: Range of motion focus and building strength below parallel. If you can’t clearly back squat below parallel, keep it light and work on depth
METCON
Rx
5 rounds for time:
20 toes to bar
20ft handstand walk (5ft increments)
Firebreathers
5 rounds for time:
20 toes to bar
40ft handstand walk (20ft increments)
Lite
5 rounds for time:
20 knee raises
40ft bear crawl
Pyro weightlifting
5 sets
1 hip snatch
1 hang snatch
1 snatch
1 snatch balance
1 overhead squat
Note: Technique focus and keep it light or build up to max
Snatch pulls @110% of today’s complex
3-3-3-3-3
Accessory work
Skills
100 double unders for time
Weightlifting
Snatch grip sots press 5×5
Gymnastics
100ft handstand walk
Core
30 GHD situps
30 hip extensions