COMMUNITY @ 9AM
By Coach Jeff

Metcon: “ KIPS DONT LIE”
For Time (In Teams of 2)
50 Knees to Elbow
100 Double Unders
36 Power Snatch
40 Knees to Elbow
80 Double Unders
30 Power Snatch
30 Chest to Bar Pull up
60 Double Unders
24 Thrusters
20 Chest to Bar Pull ups
40 Double Unders
18 Thrusters
10 Chest to Bar Pull ups
20 Double Unders
12 Thrusters

Time Cap: 24 Minutes
Rx: 95/65
Scaled: 75/55

——————————————————————————————————–

WEIGHTLIFTING @ 10AM
By Coach Kev

LIFT:
Snatch Lift Off + Segment Snatch
*:02 hold for both
*Build to heavy for the day
ACCESSORY
Snatch Deadlift
3×3 building, starting at best complex weight
——————————————————————————————————–
THE PUMP @ 11AM
PULLING STRENGTH:
-5 x 5 Strict Pull-up (Add Weight If Able)
-3 x Max UB*, Rest 1:00
– If you performed the 5×5 without weight, add a band that enables you to get roughly 10 reps per set
– if you used band for the 5×5, perform Ring Rows

ARM ANNIHILATION:
EMOM 8 of: (:40 on / :20 off)
ODD: Banded Lat Pulldown
EVEN: Barbell Skull Crushers (can be done on floor if not enough benches available)
—Rest 2:00—
EMOM 6 of: (:40 on / :20 off)
ODD: Barbell Curls
EVEN: OH DB Tricep Ext
—Rest 2:00—
EMOM 4 of:
ODD: Banded Curls
EVEN: Push-ups or Bench Dips (Athletes choice)

AB ASSAULT:
3 x
10 Top Half Hollow Up
10 Bottom Half Hollow Up
10 Hollow Ups
10 Hollow Rocks
:10 Hollow Hold
Rest 1:00