COMMUNITY:
In Pairs:
800m Run Together
100 Alternating DB Clean (non working partner is hanging from pull-up bar)
800m Run Together
100 Alternating DB Snatch (non working partner is in a ring support or high plank)
800m Run Together
100 Alternating Box Step-ups (non working partner is in a wall sit)
800m Run Together
*all DB reps are split between partners
WEIGHTLIFTING:
LIFT:
Segment Snatch + Snatch: 12 Minutes Building
ACCESSORY:
5 x 3 Snatch Pull w/ 5 second Eccentric
ACCESSORY 2:
3 x
10 Bulgarian Split Squat, each side
10 Single Arm OH Sit-up, each side
THE PUMP:
PULL PUMP: (0:00 – 15:00)
3-5 x
5 Strict Pull-ups
10 Bentover DB Rows
15 BB Curls
PUSH PUMP: (17:00 – 32:00)
3-5 x
5 Bench Press
10 Push-ups
15 OH Tricep Ext w/ single DB
AB PUMP: (At 35:00 – 40:00)
:50 Flutter Kick
:10 Rest
:50 Leg Raise
:10 Rest
:50 Leg Crossover
:10 Rest
:50 Reverse Crunch
:10 Rest
:50 Toe Touch
