19
09 '19
10min to find:
Max load TOR complex
TOR complex
1 snatch
1 snatch balance
1 snatch push press
1 overhead squat
*If re-racking the bar is an issue or limits you, do 1 snatch then 3 overhead squats
8min AMRAP
2,2,4,4,6,6,8,8…
Devil’s press 50/35
Dumbbell thrusters 50/35
Pyro weightlifting
Power clean and jerk
5-5-5-5-5
*Drops allowed but keep the reps close together. All working sets above 50% 1RM
Clean pulls @110% of 1RM clean and jerk
2-2-2-2
*No drops, touch and go at the ground only
Back squats
5-5-5-5-5
*All working sets above 50% of 1RM
Accessory work
Shoulders of steel
Alternating dumbbell press 3×8
Conditioning
50 burpees over the box 24/20
Weightlifting
Hip snatch 3×5
Gymnastics
Hanging L-sit 3xmax
Core
30 hip extensions
