COMMUNITY:
IN PAIRS: (30 Minute Cap)
120 Calorie Row Buy-in (share work)
*Non Rowing Partner must be in a wall sit
-THEN-
60 Clean and Jerks (share work)
*Perscribed loading is 65% of 1RM Clean and Jerk
—–EVERY 3:00, including 0:00, Athletes must perform 10 synchro Burpees—–
CASHOUT:
100 Partner Medball Sit-ups
WEIGHTLIFTING
LIFT:
Clean Double
*Build to heavy
ACCESSORY:
2:00 Dual Plate Pinch
2:00 (Weighted) Plank
2:00 (Weighted) Wall Sit
2:00 Extended Plate Hold
*Perform all in as little sets as possible
*Can start wherever, but must complete all 2:00 before moving on to next movement
THE PUMP
EMOM 10 of:
ODD: 10 Bench Press
EVEN: 10 Bentover Barbell Row
-Rest 2:00-
EMOM 8 of:
ODD: 25 Bench Dips
EVEN: 15 Hammer Curls
-Rest 2:00-
EMOM 6 of:
ODD: :40 Banded Tricep Ext
EVEN: :40 Barbell Curl
-Rest 2:00-
30-20-10
V-ups
Russian Twists, each direction
