COMMUNITY @ 9AM
IN TEAMS OF THREE
1.5k Row
100 Synchro Burpees
-then-
100 Synchro KB Swings
100 Synchro Knee Raise
100 Synchro KB Swings
-then-
100 Synchro Burpees
1.5k Row
*30 Minute Cap
***THIS IS HOW THIS WORKS***
-For the Row and Burpee part (at the beginning and end of the workout), two athletes are performing synchro burpees, while one is rowing. You can switch out at any point, but cannot move on until both things are done.
-For the middle section (KB swing and Knee Raise). Only 2 athletes are working at a time, while the other rests. You must complete the 100 KB swings before moving on to the knee raise, and complete those before moving back to the KB. When completed with the second set of swings you will move back to the rower burpee combo. If athletes want to do T2B instead of Knee Raise, they may.
WEIGHTLIFTING @ 10AM
PRELIFT:
Jerk Balance
LIFT:
Hang Clean Pull + Hang Clean + Jerk
1+1+2 (15 Minutes Building to heavy)
PRESS:
4 x 5 Strict Press
BACK SQUAT:
1 x 8 @ 63%
1 x 6 @ 73%
1 x 4 @ 83%
1 x 2 @ 88%
PUMP PARTY @ 11AM
BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
Accumulate 40 DB Bench Press – Total DB Weight at 50% of what you used today for your 5×5
PULLING:
3 x 15 Dual KB Rows
ARMS:
EMOM 6 of:
ODD: 21 Push-ups
EVEN: BB Curl 21s
-Right into-
EMOM 6 of:
ODD: :40 Banded Tricep Ext
EVEN: :40 Banded Curls
ABS:
Hollow Complex
