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Saturday | January 7th, 2023

COMMUNITY @ 9AM
By Coach Jeff
Skill: Power Snatch
Metcon: “ PEGASUS”
In Teams of 2
AMRAP 20
50 Power Snatch@ 95/65
50 WallBall@ 20/14
50 Calorie Row
*50 Hand Release Push Up
*Scaled Gymnastics: Push ups
Scaled weights : 75/55
There’s a Catch…
Every 4 Minutes (starting at the 0:00) Run a 200m together

 

WEIGHTLIFTING @ 10AM
PRE-LIFT:
Segmented Clean + Tall Jerks
LIFT:
Clean + Front Squat + 2 Jerk
*Build to Heavy
ACCESSORY:
3-5 x
10 Single Arm Arnold Press, each side

 

THE PUMP @ 11AM
BENCH PRESS:
3 x 12 – Building to Heavy 12
PULL-UP:
6 x 3 Pull-ups (May add weight or bands)
-then-
3 x 12 Ring Rows
ARMS:
3 x
1:00 of: 5 Tempo Dips + Max Rep Push-ups w/ remaining time
Rest :30
1:00 of: 5 Tempo Ring Rows + BB Curls w/ remaining time
Rest :30
ABS:
TBD

 

 

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