COMMUNITY @ 9AM
By Coach Jeff
Skill: Barbell Cycling
Metcon: “ ONE BY ONE, TWO BY TWO”
AMRAP 20 (In Teams of 2)
Synchronized Wall Walk*
12 Hang Power Snatch
20 Pull Up
Synchronized Wall Walk*
20 Hang Power Clean and Jerk
12 C2B Pull Up
*Add one Wall Walk every round ????
**Share work on Barbell and Pull-up Bar
———–
Score is Rounds and Reps
Rx load @ 95/65
Fitness Variation:
Lighter Barbell (75/55 or less) and Jumping Pull-ups
WEIGHTLIFTING @ 10AM
By Coach Kev
PRE-LIFT:
Overhead Squat
Tall Snatch
LIFT:
Hang Snatch + Snatch (1+1)
*Build to Heavy in 15 minutes
then:
3×2 Hang Snatch at 80% of best complex
ACCESSORY:
Accumulate 3:00-5:00 plank
*Add weight if able
PUMP @ 11AM
BENCH:
12-10-8-6 Bench Press (Building)
ARMS:
Every :40 x 20 rounds:
1: 10-15 Supinated Barbell Rows
2: 10-15 Close Grip Push-ups
3: 10-15 DB Curls
4: 10-15 Dips (May use Bench, Rings, or Matador)
ABS:
Coaches Choice
