Awesome work with the Open so far. You guys are amazing!!! We’re almost at 70 of us, that is insane. The Pyro team is killing it. You still have until Monday 6pm to do the workout and register, let’s do this!!!
Gymnastics
Skills
Hollow/arch drills
Beat swing and the kip
Pull ups, chest to bar pull ups
Butterfly pull ups and chest to bar pulls
Note: You know it’s coming in the open, there’s still time to do some development and refining our technique
3 rounds not for time:
10 pistols
10 handstand push ups
10 chest to bar pull ups
Weightlifting
Snatch complex
5 sets
1 snatch pull
1 hang squat snatch
1 snatch balance
2 overhead squats
Clean and jerk complex
5 sets
1 clean pull
1 hang squat cleab
1 front squat
2 jerks
Note: Same as last week except that we’re adding 1 more rep on the last movement. Can you match the same weight as last week?
Back squats
5-5-5-5-5
Firebreathers
For time:
30 snatch 135/95
30 clean and jerks 135/95
5 burpees every minute on the minute. Starts with burpees
Note: This is going to be awesome!!!!
