COMMUNITY @ 9AM
By Coach Jeff
Skill: Toes to Bar
Metcon: “SHREDY MURPHY”
AMRAP 20 (In Teams of 2)
30 Synchro Single DB shoulder to Overhead
42 Toes to Bar
20 Synchro Single Arm DB OH Lunge
36 Toes to Bar
10 Synchro Single Arm Devils Press
24 Toes to Bar
Rx: 50lbs/35lbs
Scaled: 35lbs/20lbs
Score is Rounds and Reps
WEIGHTLIFTING @ 10AM
PRE-LIFT:
High Hang Muscle Snatch + BTN Push Press + OHS
Hang Power Snatch + Snatch Balance
Snatch + Pause in OHS
LIFT:
Snatch + Hang Snatch + OHS
*Build to Heavy
**One Less OHS than 2 weeks ago. Can you beat that number?
ACCESSORY:
3-5 x
10 Good Mornings
10 OH Weighted Sit-up
THE PUMP @ 11AM
PULL-UP STRENGTH:
10-8-6-4-2 (Build in weight, or decrease band resistance)
-then-
3-5 x 10 Chest Supported DB Row
ARMS:
5 x
:30 Close Grip DB Bench Press
:10 Rest
:30 BB Curls
:10 Rest
——REST 2:00——
5 x
:30 Banded Tricep Ext
:10 Rest
:30 Reverse Flyes
:10 Rest
ABS:
TBD
