09
07 '19
Skills
10min on bar/ring muscle ups
METCON
For time:
1600m run
800m row
200 double unders
100 walking lunges
50 push ups
25/20 cals bike
Firebreathers
Zeus rope double unders
Ring push ups
Lite
Single unders
Knee push ups
PYRO WEIGHTLIFTING
Start with an empty bar, build up to a max snatch, when you fail your snatch, build up to a max clean and jerk. Male add 10lbs after each successful lifts, female add 5lbs.
Front squats (5sec pause at the bottom)
3-3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Split jerk press 5×5
Gymnastics
Accumulate 2min of handstand hold
Core
Accumulate 1min of L-sit hold
