COMMUNITY @ 9AM
By Coach Jeff
Skill: Clean and Jerk
Metcon:
“NEVERENDING GLORY”
In Teams of 2 E3MOM until 100 clean and Jerks are completed
20 Knees to Elbow
10 Burpee Box Jump Overs
Max Clean and Jerk @115/75
Time Cap: 30 minutes
WEIGHTLIFTING @ 10AM
PRE LIFT:
Sotts Press: 3×3
LIFT:
Snatch High Pull + Power Snatch + Hang Snatch
15 Minutes Building to a Heavy 1+1+1
-then- 2 sets @ 90% of best lift
SQUAT:
Build to a 5 rep at RPE 8-9 (you will be adding onto this every week)
*Pause for one second in the Bottom
THE PUMP @ 11AM
BENCH:
Work to 1RM
*This is week 4 of the cycle. We will do one more wave, returning to the 3×5 next week.
PULL-UPS:
6 x 2 (may add weight or use bands)
ARM PUMP EMOM:
EMOM 12 of:
Min 1: :40 of Alt DB Bench Press
Min 2: :40 of Alt KB Row
Min 3: :40 of Banded Tricep Ext
Min 4: :40 of BB Curls
ABS:
1:00 Slow Russian Twists
:30 Rest or Plank
1:00 (:30 Leg Crossovers + :30 Leg Raises)
:30 Rest or Plank
1:00 (:30 Wrist to Knee Crunches + :30 Bicycles)
:30 Rest or Plank