COMMUNITY: 🤲
In Pairs For Total Calories in 24 Minutes:
Athlete 1:
12 Burpees
12 Single DB Box Step Up, Total
12 Sit Ups
Athlete 2:
Max Calorie Row
WEIGHTLIFTING:🏋️♂️
LIFT:
Hang Snatch High Pull + Hang Snatch (1+2)
*build to technical max
ACCESSORY:
4x
12 Cuban Press, LIGHT
24 Weighted Russian Twists
THE PUMP: 💪
BENCH PRESS
Build to a Single at RPE 8
-then-
Drop Sets:
60% x Max Reps
50% x Max Reps
40% x Max Reps
*Limit rest between drop sets
*Percentages off of today’s single
ARM PUMP:
3 x
AMRAP 2:
20 BB Curls
Push-ups w/ remaining time
-Rest 1:00-
ABS:
2 x
1:00 of Alt. Knee to Elbow while in Plank
1:00 of Wrist to Knee Crunches
1:00 Rest