COMMUNITY @ 9AM W/ COACH JEFF!
Strength/ Skill Technique: Deadlift/ Handstand Push up
In Teams of 3:
AMRAP 20
18/12 Calorie Bike
12 [email protected]/145
24 Handstand Push up

WEIGHTLIFTING @ 10AM
WARM-UP:
Muscle Snatch + Snatch Push Press + OHS
2+2+2 Building
LIFT
Power Snatch + OHS + Snatch
*15 Minutes Building to Heavy 1+1+1
SQUAT:
3 x 5 Back Squat @ 80-85%

THE PUMP @ 11AM
BENCH:
3 x 5 @ 80%
3 x 8-10 @ 70%
PULL-UPS:
3 x 8 (may add weight or use bands)
ARMS:
3 x
1:00 of:
10-15 Supinated BB Rows
Max DB Hammer Curls w/ remaining time
-Rest 1:00-
1:00 of:
10-15 OH DB Tricep Ext
Max Banded DB Tricep Ext w/ Remaining time
ABS:
CRUNCH
3 x
:20 Crunch
:20 Reverse Crunch
:20 Hollow Hold
:20 Rest