“TRIFECTA”
GYMNASTICS
Warm up
Hollow body/arch positions
Core activation
Front planche hold 1min
Handstand walk practice 10min
Note: Make it challenging for you. If you can consistently do 20ft unbroken, add obstacles
METCON
5 rounds
8 pistols
10 push ups with feet elevated on a box 20inch
12 V-ups
PYRO WEIGHTLIFTING
TOR complex
1 snatch
1 snatch balance
1 snatch push press
1 overhead squat
Note: build to max
Snatch pulls @110% of 1RM
3-3-3-3
FIREBREATHERS
“McCluskey”
3 rounds for time:
9 ring muscle ups
15 burpee pull ups
21 pull ups
800m run
**If you have a weight vest, wear it**
U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.
Strength
E2M10M
2 front squats
4 back squats
*50/55/60/65/70% of 1RM front squat
Note: Perform 2 front squats, rack the bar then immediately perform 4 back squats
METCON
6min AMRAP
5 knees to elbow
10 alternating dumbbell snatch 50/35
Firebreather
Strict knees to elbows
Dumbbell 70/50
Lite
Knee raises
Dumbbell 35/20
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
5 rounds
14/10 cals bike
1:1 work/rest ratio
Weightlifting
Snatch grip sot press 3×5
Gymnastics
Front planche hold 1min
Core
30 hip extensions
