Day: June 27, 2019

“HAVOC”

3 rounds for reps:

1min power snatch
1min bar facing burpees
1min power cleans
1min handstand push ups
1min thrusters

1min rest between rounds

Rx 115/85
Firebreathers 135/95, strict handstand push ups
Lite 75/55, push ups

Pyro weightlifting

Power cleans (drops allowed)
2-2-2-2-2

Clean high pulls @90% of clean 1RM (no drops)
3-3-3-3

Back squats (5sec pause bottom)
2-2-2-2-2

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Tall split jerks 5×5

Gymnastics
30 shoulder taps

Core
30 weighted hip extensions