“In the midst of chaos, there is opportunity”
Skills
The clean and jerk
Barbell cycling
METCON
For time:
“GRACE”
30 clean and jerks 135/95
2min rest
60 bar facing burpees
Health
95/65
Note: GRACE is a classic benchmark. Time to test where you’re at. Even though there is 60 bar facing burpees after, don’t hold anything back. This is meant to be a short and intense workout, target time is 5 to 10min. 6 reps per min will give you 5min.
Maintenance/Mobility
ROMWOD
Pyro weightlifting W4D1
Primer
Snatch drop
3-3-3-3-3
*Light and snappy
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Note: Build up for each
Snatch pulls @110% of 1RM
3-3-3-3
*Fixed weight
Front squats
3-3-3-3-3
*Build up
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
1mile run
Weightlifting
Bodyweight bench press 5×5
Gymnastics
30 false grip ring rows
Core
Hip extensions 3×15
