26
08 '19
“PYRO PRIDE”
Same sex teams of 2
For time:
Buy in:
800m tethered run
then
5 rounds
100ft sync walking lunges (25ft x 4)
10 partner deadlifts 315/215
10 sync bar facing burpees
then
Buy out:
800m tethered run
PYRO WEIGHTLIFTING
**New 6 week cycle starting today**
Power snatch
5-5-5-5-5
*All working sets above 50% of 1RM. Touch and go or drops
Snatch pulls @110% of 1RM
2-2-2-2
Front squats
5-5-5-5-5
*All working sets above 50% of 1RM
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 cals row or bike
Weightlifting
Hip cleans 3×5
Gymnastics
30 ring dips
Core
Hanging L-sit hold 1min
