COMMUNITY @ 9AM
By Coach Jeff
Skill: Squat Snatch
Metcon: “SPEED DEMON”
In Teams of 2
AMRAP 24
60 American Kettlebell Swings
50 Calorie Row
40 Push Jerk @ 135/95
30 Toes to Bar
20 Squat Snatches @135/95
Score is Reps ONLY.
WEIGHTLIFTING @ 10AM
PRE-LIFT:
Muscle Snatches and Tall Snatches
LIFT:
Snatch Pull + Snatch + OHS
Build to Heavy 1+1+2
ACCESSORY:
Snatch High Pull: 3×5 @ 70% of Best complex
3 x
10 Good Mornings
:30 Hollow Hold
THE PUMP @ 11AM
BENCH PRESS PUMP!!!
5 x (25:00 time limit)
4 Bench Press (May Build)
8 DB Bench Press
12 Push-ups
16 Banded Tricep Ext
*No rest between movements
**Rest as needed between sets
BICEPS!
EMOM 9 of:
Min 1: :40 Banded Lat Pull Down (or Seated Row)
Min 2: :40 Curls*
Min 3: :40 Reverse Flies
*Curls
Rd 1: BB Curls @ Tempo 2 seconds up 2 seconds down
Rd 2: BB Curls @ Normal Speed
Rd 3: Cheater BB Curls
ABS!
3 x
:20 Bicycle
:10 Rest
:20 V-Sit
:10 Rest
:20 Hollow Hold
:10 Rest
-then-
1:30 Plank