WEIGHTLIFTING @ 8am and 10am
PRE-LIFT:
Tall Snatch
LIFT:
Hang Snatch Pull + Hang Snatch
*15 Minutes Building
ACCESSORY:
5 x (3+1) BTN Snatch Grip Push Press + Pause OHS (3 secs)
*Perform at 70-75% of best lift from today
CORE:
3 x 1:00 Weighted Plank
COMMUNITY @ 9am
AMRAP 25 of:
200m Run Together
20 KB Swings*
20 Weighted Step-ups w/ KB*
20 Push-ups*
*Share Work
THE PUMP @ 11am
BENCH PRESS
5 x 5 @ ~75% – You will be adding weight every week
-then-
1 x Max UB @ 50% of whatever you used today
BIS AND TRIS
3 x
10 Tempo KB Curl (3131) + 10 Fast Reps
10 Tempo OH KB Tricep Ext (3131) + 10 Fast Reps
PUSH-UP / CORE BURNOUT
3 x
:30 of Push-ups
:30 of Plank Up-Downs
:30 of V-ups
:30 Lying Knee Tucks
1:00 Rest