Affiliate Championship event 1
Same sex teams of 2
10min to find clean and jerk complex max:
1 power clean
2 hang squat cleans
3 shoulder to overhead
Immediately into:
16min AMRAP
42 power cleans 95/65
50 alternating wall balls 20/14
30 power cleans 135/95
50 alternating wall balls 20/14
18 power cleans 155/105
Max cals row with the remaining time
Firebreathers
15min AMRAP
Power cleans 135/95 185/125 205/135
Wall balls 30/20
*Share the power cleans and the row as needed
**If you can’t find a same sex partner, do opposite sex. Just have 2 bars, do half the wall balls and convert the ladies weight with the 70% ratio. A 125 clean and jerk complex for ladies equals 185
Note: Alternating wall balls are both partner side by side passing to each other
Pyro weightlifting
Overhead squats
3-3-3-3-3
Snatch pulls @110% of 1RM snatch
2-2-2-2
Bench press
3-3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
50 toes to bar
Weightlifting
Pendlay row 5×5
Gymnastics
Front planche hold 1min
Core
5 rounds
10 GHD sit ups
10 hip extensions
