COMMUNITY @ 9AM
By Coach Jeff
Skill: Thruster
Metcon: “ FINAL FRANTASY”In Teams of 2
6 Rounds (For Time)
24/16 Calorie Echo Bike or SkiErg
3 Hang Power Clean + 3 Thrusters
16 Chest to Bar Pull up
Time Cap: 30 minutes
Rx: 95/65
Rx+ 115/75
WEIGHTLIFTING @ 10AM
LIFT:
Segment Clean – 2RM
PULL:
Segment Clean Pull – 4RM
CORE:
3-5 x
50’ Suitcase Carry, each side
:30 Weighted Plank
THE PUMP @ 11AM
——BENCH AND CHINS——
5-5-5-5-5* Bench @ Tempo 22×0 (Building)
*Final set will be a Japanese Drop Set
–
5-5-5-5-25* Chin-ups @ Tempo 20×0 (May build)
*Use a band on final set and attempt to go UB. May also go to ring rows here
–
***The bench press and the chin-ups are supersets
——ARMS AND ABS——
3 x
1:00 of: 15 OH DB Tricep Ext + Max Banded Tricep Ext
Rest :20
1:00 of: 15 BB Curls + Max Cheater Hammer Curls
Rest :20
1:00 of: 15 Lying Toe Touch + Max Seated Crunch
Rest :20