Skills/conditioning

10min EMOM alt min

30sec handstand hold
6 pistols

Note: Challenge yourself for both movements. 30sec handstand hold can be practicing your kick up to the wall or for more advanced, work on freestanding or pivots. Pistols can be working on mobility or go weighted.

“BURIED ALIVE”

20min AMRAP

25/20 cals row
50 double unders
5 back squats 225/155

Firebreathers
265/185

Lite
Single unders
165/115

Stimulus target: 5-7 rounds

PYRO WEIGHTLIFTING

3 pause snatch
1-1-1-1-1-1-1-1

*3sec pause below the knees
3sec pause above the knees
3sec pause at the bottom of the catch

Note: Build up to max. Technique focus

Snatch pulls @110% of 1RM
3-3-3-3 (no drops)

Front squats
2-2-2-2-2

Note: Build to max, start around 50% of 1RM

Accessory work
Conditioning
Tabata air bike

Weightlifting
Snatch grip press 3×5

Gymnastics
Ring support swings 3×8

Core
L-sit hold 90sec

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