WEIGHTLIFTING @ 8am and 10am
PRELIFT:
Rack Delivery
Tall Muscle Clean
Tall Clean
LIFT:
2 Position Clean (Floor + Knee)
*15 Minutes Building
PULL:
3 x 3 Segment Clean Pull (pause at knee) @ 105% of best lift from today
SQUAT:
3 x 3 Front Squat @ 80%
COMMUNITY @ 9am
AMRAP 24 of:
120/90 Calorie Row (105 for mixed pairs)
90 Wallballs
60 Clean and Jerks (RX=95/65, Scaled = 65/45)
30 Burpee Box Jumps
*Share all work
THE PUMP PARTY @ 11am
BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
1 x Max UB @ 50% of what you used today
CHIN-UPs:
5 x 6
*may add weight or scale to a band
*May Superset with Bench Press as well
ARMS
EMOM 12 OF:
Min 1: :40 BB Skull Crushers
Min 2: :40 Ring Rows
Min 3: :40 Push-ups
Min 4: :40 Hammer Curls
ABS:
Hollow Complex
