COMMUNITY @ 9AM
By Coach Jeff
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“PUSH TO START”
AMRAP 9 ( For Reps 8,10,12,14 etc)
Deadlift@155/105
Toes to bar
—–Rest 1:00—–
AMRAP 9( For Reps 8,10,12,14 etc)
Power Clean@135/95
Hand Release Push Up
–
Score is Total Reps
–
Rx+= 185/125(Part A only)
Rx+= Handstand Push ups (Part B only)
WEIGHTLIFTING @ 10AM
By Coach Kev
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PRE LIFT:
BTN Snatch Grip Push Jerk
–
LIFT:
2RM Hang Power Snatch
12 minutes to build to heavy
–
ACCESSORY:
Hang Snatch Pull
3×5 starting at 90% of best lift from today
*focus on keeping the bar close to the body and only pulling AFTER extension
THE PUMP @ 11AM
——BENCH——
5 x 6 Building to a Heavy 6
——PULL-UP——
5 x 3 Pull-ups (May add weight or Use Band)
—then—
3 x Max Seated Pull-ups, Rest 1:00
Video: https://youtu.be/FS-ziRZ4UOU
——ARMS——
EMOM 12 of:
Min 1: :40 Drag Curls
Min 2: :40 Skull Crushers
Min 3: :40 DB Hammer Curls
Min 4: :40 Bench Dips
*Skull Crushers can be done on floor to save bench space for dips
——ABS——
*May be subbed for Coaches Choice*
2 x
1:00 Plank Marches
1:00 Scissors
:30 Alt Side V-ups
Rest 1:00
