Day: March 12, 2020

“SPT2349”

For time:

15/12 cals row
50 wall balls 20/14
25 GHD situps
15/12 cals row
50 toes to bar
25 push ups
15/12 cals row
50 chest to bar pull ups
25 hanstand push ups
15/12 cals row

Pyro weightlifting W4D2
Primer
Hip clean
3-3-3-3-3

Clean and jerk
5-5-5-5-5
*Build up, drop allowed

Clean pulls @110% of 1RM clean and jerk
3-3-3-3
*Fixed weight

Back squats
3-3-3-3-3
*Build up

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
50 barbell thrusters 45/35

Weightlifting
Snatch sot press 5×5

Gymnastics
Front planche hold 1min

Core
3 sets
15 GHD sit ups
15 hip extensions

Maintenance/Mobility
ROMWOD