Strength
Back squat
15-5
Note: Aim for approx 75% of 1RM. Try not to break the 15 and 5 but if you absolutely have to, so be it. We’ll be testing the 20RM on Sunday the 22nd
METCON
10min AMRAP
5 kettlebell snatch right 53/35
25ft overhead walking lunges right 53/35
5 kettlebell snatch left 53/35
25ft overhead walking lunges left 53/35
10 shuttle runs 25ft
Note: Score is total reps. 5ft equals 1 rep. 1 round equal 70 reps
Health
Kettlebell 35/26
Front rack lunges
Pyro weightlifting W6D2
Clean and jerk
1-1-1-1-1-1-1
Note: Any style
Clean pulls @110% of today’s max
3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
5 rounds
14/12 cals bike
5 burpees
Weightlifting
Split jerk press 3×5
Gymnastics
30 false grip ring row
Core
Front plank 1min
Side plank 1min each side
“SNAFU”
10 rounds for time:
3 overhand deadlifts 315/225
6 bar facing burpees
9 wall balls 20/14 11/10
Health
Deadlifts 185/125
Wall balls 14/10
BURN
5 rounds for time:
20/14 cals row
15 box jump overs 24/20
10 situps
5 hand release push ups
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
50 shuttle runs 10m
Weightlifting
Pendlay row 5×5
Gymnastics
Rope pulls 3×8
Core
Paralettes L-sit hold 1min
