COMMUNITY @ 9AM
By Coach Ben
Teams of 2
100 Wall Balls
800m Partner Run
60 Deadlifts
40 Synchro Burpees Over Bar
200m Partner Run
40 Synchro Burpees Over Bar
60 Deadlift
800m Partner Run
100 Wall Balls
*35 Min Cap
*RX Deadlift @ 155/105
WEIGHTLIFTING @ 10AM
By Coach Kev
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LIFT:
BARBELL CYCLING
EMOM10
Power Clean + Power Jerk (1+1)
*Build to heavy
*Only build if you can maintain going directly into your jerk from the clean
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BACK SQUAT:
1RM TEST!!
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THE PUMP @ 11AM
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BENCH PRESS / CHIN-UPS:
EMOM 12 of:
ODD: 5 Bench Press (Building)
EVEN: 5 Chin-ups*
*may add weight or scale to band
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ARMS:
4 x
AMRAP 2 of:
25 Empty Barbell Curls
Max Banded Tricep Exts w/ remaining time
Rest 1:00 Between AMRAPs
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ABS:
3 x
1:00 Sit-ups
1:00 Low Plank
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