“TRIFECTA”
Gymnastics
Skin the cat
5 sets of 5
18min EMOM
1min 10 Handstand push ups
1min 10 strict pull ups
1min 10 V-ups
If you can no longer complete all 10 reps of a given movements, go down by one rep for the next cycle
5min to find max distance handstand walk
Weightlifting W4D4 (week 5 is deload)
Snatch
7×1
Clean and jerk
7×1
Front squat
7×1
Note: Solid heavy singles, focus on technique and no fails
Firebreathers
White Firebreather
20min AMRAP
25 double unders
6 power snatch 95/65
3 pull ups
Silver Firebreather
20min AMRAP
50 double unders
6 power snatch 115/85
3 chest to bar pull ups
Gold Firebreather
20min AMRAP
75 double unders
6 power snatch 135/95
3 bar muscle ups
Legendary Firebreather
20min AMRAP
25 triple unders
6 power snatch 165/115
3 strict ring muscle ups
