Day: September 27, 2019

“TRIFECTA”

GYMNASTICS

Warm up

30 paralettes jump through

15min EMOM alt min

Max L-sit hold on plates or hollow hold
Max front planche hold
Max bottom dip hold

Note: Aim for 20-30sec of work per min

METCON

For time:
21-15-9
Knees to elbows
6-3-1
Wall climbs

PYRO WEIGHTLIFTING

30min EMOM

1 snatch grip deadlift
1 hang squat snatch (below the knees)
2 overhead squats

Note: Aim for 50-60% of your 1RM snatch

FIREBREATHERS

“HOPE”

3 rounds for reps:

1min Burpees
1min Power snatch 75/55
1min Box jumps 24/20
1min Thrusters 75/55
1min Chest to bar pull ups

1min rest between rds

Score is total reps for all the rounds combined