COMMUNITY @ 9AM
By Coach Jeff
Skill: Handstand Push up
Metcon: “SEEK AND DESTROY”
In Teams of 2
AMRAP 24 (For Reps)
68 American Kettlebell Swings
36 Toes to Bar
68 Dual Kettlebell Lunges
36 Handstand Push ups
Rx: 50/35
Scaled: 44/26
Goal: 2+ Rounds
WEIGHTLIFTING @ 10AM
PRELIFT:
Tall Snatch
LIFT 1:
Snatch Pull to Power Position + Snatch from Power Position
5 x 2 Building
LIFT 2:
Snatch
5 x 1 Continue Building
BACK SQUAT:
2 x (75% x 8, 80% x 5, 85% x 2)
THE PUMP @ 11AM
BENCH/ROW
5 x
8 Close Grip Bench Press
8 Bentover Barbell Row
ARMS/ABS:
6 x
:20 OH DB Tricep Ext
:10 Rest
:20 DB Curl (one DB in both hands
:10 Rest
—then—
3 x
:40 Push-ups
:20 Rest
:40 Sit-ups
:20 Rest