30
05 '17
Clean and Jerk (Build to max for the day, keep it under 1rm)
1-1-1-1-1
Clean pulls @110% of 1rm clean and jerk (Fixed weight)
3-3-3-3
Back squat (Build to max, try to get your last 3 sets above 1rm clean and jerk)
3-3-3-3-3
Acc work
Clean grip sots press
5-5-5-5
30
05 '17
This is Wilson’s last workout at Pyro today. We put together a workout for him. He’s been with us for 14 months since the garage, since then he’s developed a set of skills we’ll highlight for the workout. Good luck in your new adventure, whenever you come to Calgary, you’re welcome to Pyro any time.
Power/Strength
15min to establish highest box jump
METCON
14min AMRAP
1 bar muscle up
15 burpee box jump overs 24/20
30 double unders
Note: Sorry Wilson, you have to Rx this, no other way
