“QUARANTINE DAY THIRTY”

“RONIN” challenge starts Monday April 24th. Full details incoming. It’s going to be EPIC!

Technique
5 sets
3 clean high pulls
3 squat cleans from the triple extension

METCON

10min AMRAP

2 wall climbs
10 shoulder taps*
15sec L-sit hold

*Perform a pirouette before the shoulder taps so your back is at the wall

Note: Scale and modify as needed. Get as high as you can for the wall climbs. If you can’t get vertical enough, forget the pirouette and do the shoulder taps from where you’re at. L-sit can easily be modified as well. Have fun!

Pyro weightlifting W2D2
Primer
Burgener warm up

TOR complex
1-1-1-1-1-1-1
*Build up to max

Clean and jerk complex
5 sets

3 hip cleans
2 hang cleans
1 jerk
*Build up

Accessory work
Conditioning
30 burpees for time

Gymnastics
30 russian push ups

Core
Side plank 1min per side

Maintenance/Mobility
Seated straddle 4min
Saddle eagle 1min per side
Saddle archer 1min per side
Supine twist 2min per side
Forward fold 2min

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