COMMUNITY @ 9AM
By Coach Samm
—–40 min AMRAP—–
-Partner 1-
12 Box Jumps or weighted step up
12 KB swings
12 Burpee
12 Toes to bar
12 DB push press
-Partner 2-
:30 sec all out row or bike
:30 sec plank hold or High knees
-Switch after AMRAP partner completes-

 

WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Power Clean + Jerk (2+1)
*Jerk is athlete’s choice
ACCESSORY:
3x
10 Barbell Good Mornings (LIGHT)
20 Banded Press
:30-:60 Bear Plank

 

THE PUMP @ 11AM 
BENCH PRESS / BARBELL ROW
-10-8-6-4-2 Bench Press (Building)
*8-10 Barbell Row @ RPE 8 after every set
———————————
ARMS:
EMOM 6 of:
ODD: 15 DB Curls
EVEN: 30 Banded Tricep Ext
—REST 1:00—
4 x
:20 Plate Curls
:10 Rest
:20 OH Plate Ext
:10 Rest
———————————
ABS:
5 x :30 Side Plank, each side