COMMUNITY @ 9AM
By Coach Jeff
“ WELCOME BACK”
In Teams of 2
3 Rounds(For Time)
42 Dumbbell Deadlifts
12 Box Jump Overs
36 Dumbbell Hang Power Clean
12 Box Jump Over
24 Dumbbell Thrusters
12 Box Jump Over
Rx: 50lbs/ 35lbs
Scaled: 35lbs/25lbs
Time Cap: 24 minutes
WEIGHTLIFTING @ 10AM
PRE-LIFT:
Sotts Press
Snatch Balance
Pull Positions
LIFT:
Snatch Pull + Snatch + OHS
*Build to Heavy
CORE:
5 x :30 Half Kneeling Paloff Hold, each side
THE PUMP @ 11AM
This is the Final Coach Dave Pump. There is no class cap. There is no plan. We will Pump. We might Hug. We might Cry. But we will definitely Pump. Rocky IV Soundtrack on blast. We will probably share a beer and some memories afterward. Im going to miss you guys.