Strength
Jerk
5-5-3-3-3-1-1-1-1
55/60/65/70/75/80/85/90/95% of 1RM jerk
METCON
3 rounds for time:
15 box jumps over 24/20
9 dumbbells step overs 24/20 50/35
6 devil’s press 50/35
Lite
Dumbbells 35/20
PYRO WEIGHTLIFTING
Snatch complex
5 sets
1 power snatch
1 snatch
1 hang snatch
1 overhead squat
Note: Build to max
Snatch pulls @ your max load for the complex
3-3-3-3
Front squats
3-3-3-3-3
Note: From the ground, build to max
Accessory work
Conditioning
1 mile run
Skills
100 double unders
Weightlifting x Gymnastics
5 sets
5 front squats
5 strict toes to bar
Core
30 slow hip extensions
“3 headed monster”
25min AMRAP
Run 400m
50ft handstand walk
5 hang squat cleans 185/125
Firebreathers
10ft increments for the handstand walk
225/155
Lite
50ft bear crawl
95/65
Accessory work
Shoulders of steel
Lateral plates raises 3×10
Weightlifting
No dip split jerk 3×5
Gymnastics
30 pistols
Core
30 GHD sit ups
