Strength/skills
10min EMOM
1 peg board ascent
25ft handstand walk
METCON
4min AMRAP
5 strict handstand push ups
10 box jump overs 24/20
rest 2min
4min AMRAP
5 box jump overs 30/24
10 handstand push ups (kipping allowed)
Score is total reps for both AMRAPs combined
Weightlifting W3D1
1 week away from the Pyro meet. Build confidence in your lift. Aim for about 90 to 95% intensity
Snatch
Warm up for a heavy single
Set your first weight
Then you only have 4 attempts to build up for your max
Keep each attempts in a 30sec timeframe
Clean and jerk
Warm up for a heavy single
Set your first weight
Then you only have 4 attempts to build up for your max
Keep each attempts in a 30sec timeframe
Note: This is to replicate the Pyro meet competition setting. You will have to choose your starter weight in advance. If successful, go up. If unsuccessful, you can stay at the same weight or go up
