Pyro 20.6
On a continuous running clock up to 15min:
Part 1
0-9min
21 cals row
15 box jump overs 24/20
9 c2b pull ups
21 cals row
15 box jump overs 24/20
9 bar muscle ups
21 cals row
15 box jump overs 24/20
9 ring muscle ups
Directly into
Part 1
9-15min
1RM snatch
Note: if you haven’t completed all the reps in part 1, move on to part 2 at 9min. If you completed all the reps before 9min, you can go directly into part 2
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata cals bike
Weightlifting
Snatch grip sot press 3×5
Gymnastics
Ring support hold 1min
Core
Hanging L-sit hold
Check this link out for weightlifting lift ratio calculator:
Technique/skills
30 pvc pipe split jerks
Strength
Jerk
2-2-2-2-2-2-2
Note:Build up. From the rack
Finisher
Tabata wall balls 20/14
Pyro weightlifting
Power cleans
5-5-5-5-5
*Drops allowed
Clean pulls @110% of 1RM
2-2-2-2
*Touch and go only, no drops
Back squats
5-5-5-5-5
Note: Build up
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
Reverse tabata air bike for cals
Weightlifting
Clean grip sot press 3×5
Gymnastics
10 slow negative muscle ups
Core
10 around the world
