Skills
The ring muscle up
Point of performance
-False grip
-Body position
-transition
-dip
Not for time:
30 low ring muscle ups
METCON
For time:
12 squat snatch 95/65
10 burpees to target
10 squat snatch 115/85
10 burpees to target
8 squat snatch 135/95
10 burpees to target
6 squat snatch 155/105
10 bar facing burpees
4 squat snatch 185/125
10 burpees to target
2 squat snatch 205/135
Note: One one bar, athletes must change their own weights. Target is 6inch above reach
Timecap: 15min
Health
Bar at 95/65 for all the reps
Pyro weightlifting W1D2
Primer
Hip cleans
3-3-3-3-3
Note: Light and snappy, aim for around 40% of 1RM clean
Power clean and jerk
5-5-5-5-5
Note: Build up, drops allowed
Clean pulls @110% 1RM clean and jerk
2-2-2-2
Note: No drops, touch and go only
Back squats
3-3-3-3-3
Note: Build up
Accessory work
Shoulders of steel
Crossover symmetry x3
Weightlifting
Bulgarian split squats 3×8
Gymnastics
5min inversion practice
Core
Tabata hollow hold
Maintenance/Mobility
ROMWOD
Strength
Deadlift
5-5-5-5-5
Note: 65% of 1RM
METCON
5 rounds for time:
30 double unders
15 wall balls 20/14
12 toes to bar
Note: There is no rest between cycles
Health
SIngle unders
Wall balls 14/10
Knee raises
BURN
5 rounds
2min AMRAP
Cals row or bike
2min rest
Score is total calories for all 5 intervals
Accessory work
Shoulders of steel
Alternating dumbbells press 3×8
Weightlifting
Snatch grip sot press 5×5
Gymnastics
10 around the world
Core
30 hip extensions
Maintenance/mobility
ROMWOD
