“SANDWICHED”
5 rounds
4min AMRAP
20/17 cals row
400m run
Max cals row
1min rest between rounds
Note: Cals bike also an option. 25/21
PYRO WEIGHTLITING
Snatch
1-1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
**Technique focus, do not go heavy, keep the load around 60% of 1RM**
***We’ll be doing testing tomorrow***
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
200 double unders AFSAP
Weightlifting
Pendlay rows 3×5
Gymnastics
Ring support swings 3×8
Core
2 sets
15 hip extension
15 knees to elbows
Strength/skills
30min EMOM alt min
2 bench press 155/105
2 squat cleans 185/125
Firebreathers
Bench press at bodyweight
Squat cleans at 120% bodyweight
Lite
Bench press at 135/95
Squat cleans at 155/105
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
2 mile run
Weightlifting
Snatch balance 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
