COMMUNITY @ 9AM
By Coach Jeff
“ FLEETWOOD SMACK”
In Teams of 2
3 Rounds( For Time)
60 Calorie Row
50 [email protected]/14
40 Toes to Bar
30 Dual Dumbbell [email protected]/35
20 Dual Dumbbell Front Rack Lunges
Time Cap: 27 minutes

 

WEIGHTLIFTING @ 10AM
PRELIFT:
Coaches Choice
LIFT:
Hang Power Snatch + Hang Snatch
*Build to Heavy 1+2
ACCESSORY:
Halting Snatch Deadlift (Knee) + Hang Snatch High Pull (Knee)
3 x 2+2 @ 90-100-110% of best lift above
CORE:
Coaches Choice

 

THE PUMP @ 11AM
BENCH / ROW
12-10-10-10-8
Bench Press
Bentover Row
*Building
ARMS/ABS
EMOM 10 of:
Min 1: 10-15 DB Curl and Press
Min 2: :40 of Abs
Abs*
Rd 1: V-sits
Rd 2: Bicycle Crunches
Rd 3: Reverse Crunches
Rd 4: Russian Twists
Rd 5: Wrist to Knee Crunches
CASHOUT:
100 Banded Tricep Ext