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