Monday, September 1, 2025
Conditioning
“The Lyon”
5 Sets for Time:
7 Squat Cleans
7 Shoulder-to-Overheads
7 Burpee Chest-to-Bar Pull-Ups
- Rest 2:00 between rounds –
Barbell: 165/115 lb (75/52 kg)
Dedication
This workout is named in honor of Capt. David Lyon, a U.S. Air Force Academy graduate who was killed in action on December 27, 2013. “The Lyon” serves as a reminder of his courage, leadership, and sacrifice. Approach each set with the same determination and resilience he embodied in service.
Originally programmed on the PRVN Affiliate Track Sept 28, 2023
Optional Accessories
10:00 EMOM
minute 1: 10/7 Strict Pull-Ups
minute 2: 15 Dumbbell Bench Press
Choice on Loads that allow for unbroken Bench Press
*Look to add band tension or move to ring rows for pull-ups if needed.
