09
12 '19
Strength/skills/conditioning
10min EMOM alt min
5 hang squat cleans
35 double unders
Note: Aim for approx 50-60% of 1RM for the hang cleans. If you can consistently hit 35 double unders unbroken, go with the zeus rope. If double unders are an issue, work at them, mix singles and doubles
METCON
8min AMRAP
8 plate ground to overhead 45/35
20ft plate overhead walking lunges 45/35
Health
Plate at 35/25
Note: Aim for 8-10 rounds
Pyro weightlifting
Squat snatch
3-3-3-3-3
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
3-3-3-3-3
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10
Conditioning
150cals row
Weightlifting
Snatch press 5×5
Gymnastics
Front planche hold 2min
Core
Hanging L-sit hold 1min
