COMMUNITY @ 9AM
By Coach Jeff
Metcon: “KEANU HEEVES”
4 Rounds (For Time)
In Teams of 2
150 Double Unders
30 Lateral Burpee over the Bar
30 Power Snatch @75/55
30 WallBall @20/14
Time Cap: 28 minutes
Rx+: 95/65
*Scaling Options*
-Single Unders
-Lighter Bar and/or Hang Variation
-Lighter Wallball
WEIGHTLIFTING @ 10AM
By Coach Kev
PRE LIFT:
Sotts Press
LIFT:
Front Squat + Jerk (1+2)
*2 second hold on catch on 2nd jerk
*Build to Heavy
ACCESSORY:
5 sets
15 OH Weighted Situp
PUMP @ 11AM
PUMP EMOM
EMOM 24 of:
Min 1: 5 Incline Bench Press (Heavy)
Min 2: 10 BB Row (Heavy)
Min 3: 10-15 DB Floor Press
Min 4: 15-20 Banded Curls
AB:
Coaches Choice
