16
09 '19
“TRIPLE 3”
For time:
3k row
300 double unders
3miles run
Lite
2k row
300 single unders
2miles run
Pyro weightlifting
Squat snatch
5-5-5-5-5
*Drops allowed but keep the reps close together
Snatch pulls @110% of 1RM
2-2-2-2
*Touch and go, do not drop the last rep either
Front squats
5-5-5-5-5
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
50 reps of something
Weightlifting
Squat jerk 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
