COMMUNITY @ 8am and 9am
2k Row (share work)
-then-
5 rounds of:
3 Synchro Wall walks
7 Synchro Thrusters @ 115/75
-then-
2k Row (share work)
WEIGHTLIFTING @ 10am
LIFT:
EMOM 9 of:
1 Snatch
*Min 1-3: 70%
*Min 4-6: 75%
*Min 7-9: 80%
-then-
6 more minutes building (off the clock)
ACCESSORY:
5 x 2 Snatch Pulls starting at 90% of best weight and Building
5 x :30 Weighted Plank
THE PUMP @ 11am
BENCH PROGRAM: (0:00 – 10:00)
-4 x 8 @ 70% of 1RM
PULLING STRENGTH: (12:00 – 25:00)
-5 x 5 Strict Pull-up (Add Weight If Able)
-3 x Max UB*, Rest 1:00
-2 x 15 Banded Pulldown
ARM ANNIHILATION: (27:00 – 40:00)
4 x
12 Hammer Curls
12 Skull Crushers
3 x
15 BB Curls
15 OH DB Tricep Ext
2 x
18 Banded Curls
Bench Dips until Failure
AB ASSAULT: (40:00 – 45:00)
3 x
10 Top Half Hollow Up
10 Bottom Half Hollow Up
10 Hollow Ups
10 Hollow Rocks
:10 Hollow Hold
Rest 1:00