21
10 '19
“A dream written down with a date becomes a goal. A goal broken down into steps becomes a plan. A plan backed by action becomes reality“
“RED THEORY”
30min EMOM alt min
10/8 cals bike
10 shuttle runs 25ft
10 burpees
Pyro weightlifting
Muscle snatch
3-3-3-3-3
Power snatch
2-2-2-2-2
Snatch
1-1-1-1-1
Note: All build up
Accessory work
Shoulders of steel
Plates lat raises 3×10
Conditioning
10 rounds
100m row
1:1 work/rest ratio
Weightlifting
Snatch balance 3×5
Gymnastics
5min on ring muscle up transitions
Core
15 strict toes to bar
