“SANDWICHED”

5 rounds

4min AMRAP

20/17 cals row
400m run
Max cals row

1min rest between rounds

Note: Cals bike also an option. 25/21

PYRO WEIGHTLITING

Snatch
1-1-1-1-1-1-1

Clean and jerk
1-1-1-1-1-1-1

**Technique focus, do not go heavy, keep the load around 60% of 1RM**
***We’ll be doing testing tomorrow***

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
200 double unders AFSAP

Weightlifting
Pendlay rows 3×5

Gymnastics
Ring support swings 3×8

Core
2 sets
15 hip extension
15 knees to elbows

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