COMMUNITY @ 9AM
By Coach Jeff
“ WALK THIS WAY”
In Teams of 2
5 Rounds(For Time)
4 Synchronized WallWalks
42 Dual DB Deadlifts
4 Synchronized WallWalks
36 Dual DB Hang Clean and Jerk
4 Synchronized WallWalks
24 Dual DB Thruster
Time Cap: 30 minutes
Rx: 50lbs/35lbs
Scaled:35/20lbs
•Athletes are NOT permitted to use MULTIPLE DUMBBELLS FOR Movements
WEIGHTLIFTING @ 10AM
LIFT:
Every 1:30 x 10 (15:00)
1 Clean and Jerk (Building to Heavy)
ACCESSORY:
3-5 x
6 Bulgarian Split Squats, each side
6 Half Kneeling DB Press, each side
THE PUMP @ 11AM
BENCH PULL-UP:
8-8-6-6-4-4-2-2
Bench Press (Building)
Pull-ups (Building)
ARMS/ABS:
4 x
:20 Medball Push-ups
:10 Rest
:20 Ring Rows
:10 Rest
—Right Into—
4 x
:20 KB Curls
:10 Rest
:20 OH DB Tricep Ext
:10 Rest
—Right Into—
4 x
:20 V-sits
:10 Rest
:20 Hanging Knee Tuck
:10 Rest
