22
08 '19
Skills
10min EMOM alt min
2 barbell turkish get ups (1 per side)
2 pull overs
METCON
9min AMRAP
3 hang power snatch 75/55
3 overhead squats 75/55
30 double unders
*Add 3 reps of snatch and overhead squat after each rounds
Lite
Bar at 45/35
30 single unders
PYRO WEIGHTLIFTING
Front squat
3-3-3-3-3
3sec pause at the bottom
Split jerk
3-3-3-3-3
3sec pause at the catch
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
5 rounds
12/10cals bike
*1:1 work/rest ratio
Weightlifting
Snatch high pulls 3×5
Gymnastics
Front planche hold 1min
Core
Side plank 1min each side
