04
09 '19
Skills/Conditioning
10min EMOM
12/10cals air bike
1 pegboard ascent or rope climb
METCON
“GOING DARK”
For time:
10-1
Bar facing burpees
1-10
Thrusters 135/95
Note: The thrusters are meant to be heavy. Pick a weight challenging for you. You should be able to perform 4-5 reps unbroken
Lite
75/55
PYRO WEIGHTLIFTING
Clean and jerk
3-3-3-3-3
Touch and go or drops. Squat cleans. All working sets above 50% of 1RM
Clean pulls @110% of 1RM clean and jerk
2-2-2-2
Back squats
3-3-3-3-3
Focus on depth and strength at the bottom. All working sets above 50% of 1Rm
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
3 rounds
25cals row
30sec rest between rounds
Weightlifting
Hip clean 3×5
Gymnastics
15 strict toes to bar
Core
Hanging L-sit hold 1min
