COMMUNITY @ 9AM
By Coach Jeff
Skill: Barbell Cycling
Metcon: “Y2K23”
AMRAP 23
22 Calorie Row
22 Hang Power Snatch
22 Pull up
22 Hang Clean and Jerk
*Score is Rounds and Reps
Rx+ = 115/75
Rx=95/65
Scaled= 75/55
WEIGHTLIFTING @ 10AM
PRE-LIFT:
Tall Clean
LIFTS:
3 x 1 Double Segment Clean (Building)
*Pause at Knee and Pocket
3 x 1 Segment Clean (Continue Building)
*Pause at Knee
3 x 1 Clean (Continue Building)
ACCESSORY:
3-5 x
10 Good Mornings
20 Weighted Russian Twists, each side
THE PUMP @ 11AM
BENCH PRESS:
5 x 5 Building
-then-
60% of Best 5 for Max Reps
ARMS:
Every :45 x 20
1: :30 of Push-ups
2: :30 of Ring Rows
3: :30 of Skull Crushers
4: :30 of Cheater Hammer Curls
ABS:
TBD