“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