COMMUNITY @ 8am and 9am
In Pairs:
AMRAP 20 of:
3 Front Squats each @ 135/95
3 Synchro BF Burpees
1 Synchro Wall Walk
6 Front Squats each
6 Synchro BF Burpees
2 Synchro Wall Walks
9-9-3
12-12-4
15-15-5
……
WEIGHTLIFTING @ 10am
LIFT :
Muscle Snatch + Power Snatch + Snatch
-then-
Power Snatch + Snatch
-then-
Snatch
*Build in each one until you are no longer able and then move on to the next
ACCESSORY:
Snatch Grip Push Press: 5×3
THE PUMP @ 11am
BENCH PRESS/ CHIN-UP (0:00 – 15:00)
5 x
5 Bench Press Building
5 Chin-ups Building
PUSH-UPS / SUPINATED BB ROWS (16:00 – 30:00)
5 x
10-15 Push-ups
10-15 Supinated BB Rows
EMOM ARM AND AB FINISHER (31:00 – 40:00)
EMOM 9 of:
Min 1: :40 Max Dips
Min 2: :40 Max BB Curls
Min 3: :40 Wrist to Knee Crunches
