WEIGHTLIFTING @ 8AM and 10AM
PRELIFT:
Slow Clean Pull + Hang Power Clean + Hang Clean + Split Jerk + Split Press
*3 sets: Build if Able
LIFT:
EMOM 15 of:
Clean and Jerk
*Min 1-5: 70%
*Min 6-10: 75%
*Min 11-15: 80%
-then-
10 more minutes to hit 5 more attempts. Building
PULL:
3 x 2 @ 110% of Best Lift
SQUAT:
5 x 2 Back Squat @ 70%
COMMUNITY @ 9AM
For time:
1.5k Row (While one partner is rowing, the other is holding 2 KBs in the Front Rack)
100 Front Rack (dual Kb) Squats (While one partner is working, the the other is hanging from a pull-up Bar)
50 Syncho Burpees
100 KB Deadlifts (While one partner is working, the the other is in Wall Sit)
1.5k Row (While one partner is rowing, the other is holding 2 KBs in the Farmers Carry)
*30 Minute Cap
THE PUMP @ 11AM
Bench Press:
5 x 5 @ 5-10# Heavier than last week
Accumulate 50 reps at 50% of what you used today
ARMS:
5 x
:20 Supinated Barbell Rows
:10 of Rest
:20 of Push-ups
:10 Rest
-Right Into-
5 x
:20 Hammer Curls
:10 Rest
:20 Banded Tricep Ext
:10 Rest
ABS:
Partner Abs (TBA)