WEIGHTLIFTING @ 8AM and 10AM
PRELIFT:
Sotts Press 3 x 3
Muscle Snatch + Snatch Balance 3 (3 + 3) Building (6 minutes to complete)
LIFT:
Snatch Pull + Hang Snatch + Snatch
*15 Minutes Building
*Then 5 additional minutes to hit 2 drop sets at 90%
PULL:
Segment Snatch Pull (Pause at Knee) + Snatch Pull
3 x (2+2) @ 90-95-100% of complex (5 second eccentric on final rep)
SQUAT:
Back Squat 4 x 4 @ 65-70-75-80% of Back Squat
COMMUNITY @ 9AM
AMRAP 10 of:
10 Wallball
10 KB Swing
10 Box Jump
*Athletes will alternate movements. So A1 does wall ball, A2 does swing, A1 does BJ, and then A2 does wallball, etc.
-REST 2:00-
AMRAP 8 of:
Max Distance Row (switch as necessary)
-REST 2:00-
AMRAP 4 of:
Max Synchro Burpees
-REST 2:00-
AMRAP 2 of :
Max Partner Sit-ups
PUMP PARTY @ 11AM
BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
Accumulate 50 reps @ 50% of the weight you used today
ARMS:
3 x
1:30 of Max UB KB Rows + Max BB Curls w/ remaining time
Rest :30
1:30 of Max UB Push-ups + Max OH Tricep Ext w/ remaining time
Rest :30
*For Rows pick a weight in which you can do 15-20 reps (its ok if you do a bit more, but you shouldn’t do less)
*For push-ups, pick an option that allows 15-20 reps (its ok if you do a bit more, but you shouldn’t do less)
ABS:
Partner Abs (TBA)
