COMMUNITY @ 9AM
By Coach Jeff
Skill: Barbell Technique
Metcon: “ TOM CRUISE ”
In Teams of 2 (For Reps)
AMRAP 20
60 Deadlift @135/95
30 WallBall
40 Hang Power Clean @135/95
30 WallBall
20 Shoulder to Overhead @135/95
30 WallBall
Score is Reps ONLY!
WEIGHTLIFTING @ 10AM
PRE-LIFT:
Banded PVC to Hip Drill
Sotts Press
Positional Work
LIFT:
3 Position Snatch (Floor – Knee – Mid Thigh)
*Build to Heavy
PULL:
Snatch Pull on Riser
3 x 5 @ 105%, 110%, 115% of Best 3 Position Snatch
SQUAT:
5 x 3 Jumping Back Squat @ 20% of Max
THE PUMP @ 11AM
BENCH/RINGS ROWS:
6 x
5-10-15-20-25-30 Bench Press*
15 Supinated Ring Rows
*Start at Heavy-ish 5 and descend in weight every round. Its ok to break but the goal is to get the work done within a minute.
ARMS:
3-5 x
15 Pullover + 15 Skull Crusher
15 DB Curl w/ Twist + 15 Hammer Curls
ABS:
PARTNER ABS