Strength/skills
10min EMOM alt min
50ft double kettlebell overhead walking lunges 53/35
3-5 low rings muscle ups
Note: Scale weight and muscle up as needed. 25ft section for the lunges
METCON
For time:
20-18-16
Toes to bar
40-36-32
Alternating dumbbell snatch 50/35
Firebreathers
70/50
Lite
35/20
PYRO WEIGHTLIFTING
4 pause clean and jerk
1-1-1-1-1-1-1-1
*3sec pause below the knees
3sec pause above the knees
3sec pause at the bottom of the squat
3sec pause at the catch (split jerk)
Note: Build up to max. Technique focus
Clean pulls @110% of 1RM
3-3-3-3 (no drops)
Back squats
2-2-2-2-2
Note: Build to max, start around 50% of 1RM
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Weightlifting
Split jerk press 3×5
Gymnastics
Front planche hold 2min
Core
Double kettlebell waiter carry 100ft (20ft sections)
