COMMUNITY @ 9AM
By Coach Jeff
Skill: Power Snatch/Power Clean
Metcon: “THE SNATCHING PUMPKINS”
From 0:00-7:00
AMRAP
*4 Box Jump Overs
*4 Power Snatches @95/65
Rest 1:00
From 8:00-15:00
AMRAP
*4 Handstand Push ups
*4 Power Clean @ 95/65
Rest 1:00
From 16:00-28:00
50 Box Jump Overs
50 Power Snatches
50 Handstand Push ups
50 Power Cleans @115/75
*Add two reps after each Round.
**Scaled weights: 75/55
** Scaled Handstand Push up = Hand Release Push ups
WEIGHTLIFTING @ 10AM
LIFT:
Push Press + Push Jerk + Split Jerk
*20 Minutes Building to Heavy 1+1+1
**When Push Press fails, continue w/ Push Jerk + Split Jerk
***When Push Jerk fails, continue to Heavy Jerk
ACCESSORY:
Split Press – 3×10
Weighted Step-up – 3×10, each leg
CORE:
3 x 1:00 Weighted Plank
THE PUMP @ 11AM
5 x
6 Incline Bench Press
12 Supinated Barbell Row
—-
Every :45 x 20
1: 10-15 DB Bench Press
2: 10-15 Banded Pull-up
3: 10-15 Plyo Push-ups
4: 10-15 Barbell Curls
—
:30 Reverse Crunch
:30 Seated Crunch
:30 Flutter Kicks
:30 Knee Crunches (left Knee)
:30 Knee Crunches (right knee)
:30 Ab Circles
:30 High Knees
:30 Toes Crunches
:30 Wrist to knee Crunches
:30 Hollow Hold
*:05 between movements
