07
08 '19
Strength
10min EMOM
1 front squat @ 1RM clean and jerk
15min AMRAP
200m run
2 strict pull ups
2 strict handstand push ups
*Add 2 reps of each every round
Lite
Ring rows
Hand release push ups
PYRO WEIGHTLIFTING
Snatch ladder
Male
95-105-115-135-155-165-175-185-195-205
Female
65-70-75-80-85-90-95-100-105-110
*10 lifts, scale the weights as needed
Tie break: 5 reps for time
Male at 115
Female at 75
Accessory work
Shoulders of steel
Arnold press 3×8
Weightlifting
Jerk 3×5
Gymnastics
Candlestick into a pistol 10 per side
Core
Ring support L-sit hold 1min
