top of page


5 Supersets of:

5 -Strict Press

5- Underhand barbell rows w no momentum

10 Min EMOM: 60-75% of Push Press

Push Press + Push Jerk


2X 5 AMRAP: With a 3 min rest between AMRAPS.

20 Alt DB Snatches 50/35#

15 Wall Balls

10 Burpees to a 6" target

Accessory Work:

3 Rounds:

5 Half turkish get ups (from ground to kneeling position only, no stand)

10 Weighted GHD back extensions

15 Reverse delt flys

9 views0 comments

Recent Posts

See All

**This is the last day of open prep guys!! Thank you so much for sticking with us throughout this cycle! keep your eyes peeled for our upcomjng cycles!! Including Set Fire Barbell 🔥🔥 Warm-Up: 10 min

Here we are at the end of the road of our Open Prep Journey. First off, thank you to those of you who believed in our programming & followed us through. We love you guys. Set Fire Barbell will be comi

Spend a lot of time today focused on recovery. Tomorrow is the last day of the open and we want you to go out with your best performance! We have worked hard over the last 5 weeks and now we are here.

bottom of page