COMMUNITY @ 9AM
By Coach Jeff
Metcon: “KICKSTART MY HEART
AMRAP 4×4 (For Reps)
30 Overhead Squats
30 Pull ups
30 Box Jump Overs
Max Thrusters
Rest 1:00
Score is total Reps of a Thruster
Rx: 95/65
WEIGHTLIFTING @ 10AM
PRE-LIFT:
Snatch Clinic
LIFT:
Snatch
*Build to Heavy
ACCESSORY:
3 x
10/10/10 Bentover T/Y/I
1:00 Chinese Plank
THE PUMP @ 11AM
BENCH PRESS:
Build to Heavy 2
-then-
2 x 2 @ 90%
CHEST SUPPORTED BB ROW:
3-5 x 8 AHAP
ARMS:
3-5 x
3 Way Skull Crusher (10 reps to nose + 10 reps to forehead + 10 reps to bench)
3 Way Bicep Curl (10 reps to chest + 10 reps to chin + 10 reps to forehead)
ABS:
TBD
