COMMUNITY @ 9AM
IN PAIRS:
AMRAP 9 of:
8 Alternating DB Snatches
-REST 1:00-
AMRAP 9 of:
8/6 Alternating Calorie Row
-REST 1:00-
AMRAP 9 of:
8 Alternating DB Hang Clusters
***IMPORTANT***
Every 3 minutes of the AMRAPs, including the start, the pair must stop and complete 10 Synchro Burpees
***THIS IS HOW THIS WORKS***
3-2-1 go, both athletes do 10 synchro burpees, then athlete 1 does 8 snatches, then athlete 2 does 8 snatches, and they continue this until the 3:00 mark in which they will stop and do 10 burpees before picking up where they left off, stopping again at the 6:00 mark (athletes will not perform burpees at the 9:00 mark. At this point the AMRAP is over). After resting 1:00, they will do the same exact format for the row, and then again for the cluster.
WEIGHTLIFTING @ 10AM
PRELIFT:
Hang Muscle Snatch + Hang Power Snatch + OHS (pause for 2 seconds)
3 x (1+1+1) Building
LIFT:
Hang Snatch
10 x 1 Building to a Heavy
PRESS:
BTN Snatch Grip Push Press
5 x 3 – Start at 70% of best snatch and build by feel
BACK SQUAT:
1 x 8 @ 60%
1 x 6 @ 75%
1 x 4 @ 80%
1 x 2 @ 85%
THE PUMP @ 11AM
BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
Accumulate 30 DB Bench Press – Total DB Weight at 50% of what you used today for your 5×5
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)
PUSH-UPS and ABS
4 x
:30 Push-up (one rep – :15 down + :15 up)
:30 of Push-ups
:30 V-up (one rep – :15 up + :15 down)
:30 of V-ups