COMMUNITY @ 9AM
By Coach Nick
AMRAP 35 (Partner: I Go, You Go)
0:00-15:00
Buy-In: 400 m run
-then-
10 Deadlifts (135/95 lbs)
10 Box Jumps (24”/20”)
10 Goblet Squats (53/35 lbs)
Rest 15:00-20:00
At 20:00
Buy-In: 400 m run
-then-
10 Kettlebell Swings (53/35 lbs)
10 Burpees
10 T2B/Hanging Knee Tucks
***Partner 1 cannot start on the strength portion until Partner 2 finishes the run
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Low Hang Snatch + OHS (1+2)
*Hang is from below the knee
ACCESSORY:
3-5x
5 BTN Snatch Grip Strict Press
10 Wall Slides
:30 Side Plank, each side
THE PUMP @ 11AM
BENCH PRESS:
5 x 5 Building
-then-
60% of Best 5 for Max Reps
ARMS:
Every :45 x 20
1: :30 of Push-ups
2: :30 of Ring Rows
3: :30 of Banded Tricep Ext
4: :30 of Cheater Hammer Curls
ABS:
Coaches Choice
