Skills
10min EMOM alt min
2 barbell turkish get ups (1 per side)
2 pull overs
METCON
9min AMRAP
3 hang power snatch 75/55
3 overhead squats 75/55
30 double unders
*Add 3 reps of snatch and overhead squat after each rounds
Lite
Bar at 45/35
30 single unders
PYRO WEIGHTLIFTING
Front squat
3-3-3-3-3
3sec pause at the bottom
Split jerk
3-3-3-3-3
3sec pause at the catch
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
5 rounds
12/10cals bike
*1:1 work/rest ratio
Weightlifting
Snatch high pulls 3×5
Gymnastics
Front planche hold 1min
Core
Side plank 1min each side
WEIGHTLIFTING MEET
3 attempts at the snatch
3 attempts at the clean and jerk
Only 2 bars setup, 1 male bar and 1 female bar, 1 lifter at a time. We start with the lowest opener and work our way up. The weigh cannot go down so make sure you pick an opener than you can do for sure.
Weight classes:
• Men: 140/170/200/230/231+
• Women: 110/130/150/170/170+
Note: A male athlete that weigh in at 180lbs would be in the 170 class. A female athlete that weigh in at 134lbs would be in the 130 class. An athlete lighter than the lower weight class would be in the 140/110 class. We made wider weight classes to incorporate more athletes together.
Weigh in before starting to lift
Once weighted, the athletes will pick their Snatch opener. This will be the weight for their first lift. Once all the athletes are weighted, we will then establish the order for the first lift
The order will go by load, from the lightest to the heaviest. Mixing men and women. We will have two bars setup
Athletes will have 30sec per attempts
There will be 3 lifts for the snatch, 3 lifts for the clean and jerk
Athletes must wait for the judges (coach) signal before dropping the weight, otherwise it will be a no rep
All lifts must be completed within the lifting platform dedicated for the competition. Stepping outside the platform will be a no rep (8×8 area)
The lift must be completed and approved by the judges before the timer hit 0
The snatch may be any style, start from the ground and finish at full lockout overhead with the load under control. As long as the bar is going from ground to overhead in one smooth motion, no stopping at the hips or shoulders. Only your feet are allowed to touch the ground
The clean and jerk might be any style. Starts from the ground and finish overhead with full lockout with the load under control. Only your feet are allowed to touch the ground
After your 3 snatch attempts, you must choose your clean and jerk opener
If you fail your attempt in the 30sec allowed and you stay at the same weight for your next lift, you will be lifting immediately after, if you decide to go up, there might be a few lifters between this weight and your next weight.
Once you choose your load for your next lift, you will be allowed to change the weight only TWICE. After you complete a lift, you must choose the weight for your next lift. Other athletes will do the same, after seeing the lineup, you might want to change your lift if desired.
Score is your heaviest snatch, heaviest clean and jerk and total (both snatch and clean and jerk together)
BURN
For time:
10 rounds of:
15 wall balls 20/14
30 double unders
Immediately into
200ft bear crawl 20ft lengths
Accessory work
Shoulders of steel
Plates lateral raises 2×8
Conditioning
50 burpees
Weightlifting
Panda pulls 3×5
Gymnastics
20 strict pull ups
Core
50 med ball russian twists 20/14
“SANDWICHED”
5 rounds
4min AMRAP
20/17 cals row
400m run
Max cals row
1min rest between rounds
Note: Cals bike also an option. 25/21
PYRO WEIGHTLITING
Snatch
1-1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
**Technique focus, do not go heavy, keep the load around 60% of 1RM**
***We’ll be doing testing tomorrow***
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
200 double unders AFSAP
Weightlifting
Pendlay rows 3×5
Gymnastics
Ring support swings 3×8
Core
2 sets
15 hip extension
15 knees to elbows
Strength/skills
30min EMOM alt min
2 bench press 155/105
2 squat cleans 185/125
Firebreathers
Bench press at bodyweight
Squat cleans at 120% bodyweight
Lite
Bench press at 135/95
Squat cleans at 155/105
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
2 mile run
Weightlifting
Snatch balance 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
“DOUBLE FEATURE”
TEAMWOD
10min to find:
10RM front squat from the ground
Note: Yes, 10RM
Rest 5min
15min AMRAP
Team of 2:
Partner 1: Row cals
Partner 2:
15 box jump overs 24/20
12 alternating dumbbell hang clean and jerk 50/35
9 GHD sit ups
Note: You can switch between the row and the AMRAP only after a full round has been completed.
Score is total reps completed + cals on the rower
Lite
Step overs 24/20
Dumbbell at 35/20
Abmat situps
BURN
10 rounds for time:
15 kettlebell swings 53/35
1 hill sprint
“TRIFECTA”
GYMNASTICS
Warm up
Hollow body/arch positions
Core activation
Front planche hold 1min
Handstand walk practice 10min
Note: Make it challenging for you. If you can consistently do 20ft unbroken, add obstacles
METCON
5 rounds
8 pistols
10 push ups with feet elevated on a box 20inch
12 V-ups
PYRO WEIGHTLIFTING
TOR complex
1 snatch
1 snatch balance
1 snatch push press
1 overhead squat
Note: build to max
Snatch pulls @110% of 1RM
3-3-3-3
FIREBREATHERS
“McCluskey”
3 rounds for time:
9 ring muscle ups
15 burpee pull ups
21 pull ups
800m run
**If you have a weight vest, wear it**
U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.
Strength
E2M10M
2 front squats
4 back squats
*50/55/60/65/70% of 1RM front squat
Note: Perform 2 front squats, rack the bar then immediately perform 4 back squats
METCON
6min AMRAP
5 knees to elbow
10 alternating dumbbell snatch 50/35
Firebreather
Strict knees to elbows
Dumbbell 70/50
Lite
Knee raises
Dumbbell 35/20
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
5 rounds
14/10 cals bike
1:1 work/rest ratio
Weightlifting
Snatch grip sot press 3×5
Gymnastics
Front planche hold 1min
Core
30 hip extensions
“WHIP CREAM”
20min AMRAP
400m run
1 legless rope climb
25 wall balls 20/14
50 double unders
Firebreathers
Rope climbs starts seated on the ground
Lite
3 rope leg lock + pull
Wall balls 14/10
Single unders
*Target intent of approximately 5 rounds
PYRO WEIGHTLIFTING
Muscle cleans + press
1-1-1-1-1
Power cleans + push press
1-1-1-1-1
Squat clean + push jerk
1-1-1-1-1
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
5 rounds
5 burpees
100m dash
Weightlifting
Pendlay rows 3×5
Gymnastics
30 low ring muscle up transitions
Core
2min plank
Strength
Deadlifts (15min)
21-15-9
*Go as heavy as you can for each sets, rest as needed in between
METCON (10min)
For time:
15-9-6
Shoulder press 95/65
Strict pull ups
*Whenever you break, perform 10 shuttle runs 20ft
**Shoulder press is from the ground
Note: You should aim to do about 5 reps unbroken
Lite
75/55
Ring rows
BURN
10 rounds
1min AMRAP
Max cals row
1min rest between rounds
then
Run 1 mile easy pace
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
Tabata air bike
Weightlifting
Snatch grip push press 3×5
Gymnastics
20 pistols
Core
Kettlebell side bends 3×10 each side
19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205
Stop at 20 minutes.
PYRO WEIGHTLIFTING
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Conditioning
Run 1200m
Weightlifting
Hip cleans 3×5
Gymnastics
Front planche hold 1min
Core
30 GHD situps
