COMMUNITY @ 9AM
By Coach Jeff
In teams of 2:
8 Rounds
24/18 Calorie Row
16 Overhead Squats
12 Toes to Bar
WEIGHTLIFTING @ 10AM
WARM-UP:
Sotts Press 2×3 empty bar
Tall Snatch 2×3 empty bar
Snatch Pull to Hold 2×3 Building
Muscle Snatch + Hang Squat Snatch 2x(1+1) continue building
LIFT:
EMOM 9 of:
Min 1-3: 2 Snatch @ 50-60%
Min 4-6: 2 Snatch 60-70%
Min 7-9: 1 Snatch @ 70-80%
-then-
9 Minutes to Continue Building
CORE:
3 x
10 Single Arm OH Weighted Sit-up, each side
THE PUMP @ 11AM
BENCH:
4 x 3 @ 85%
4 x 6-8 @ 75%
PULL-UPS:
4 x 6 (may add weight or use bands)
-then-
50-100 Reverse Flyes (very light)
ARMS/ABS:
3 x
:30 Curl (:15 up + :15 Down) + :30 of Curls
:20 Rest
:30 Push-up (:15 up + :15 Down) + :30 of Push-ups
:20 Rest
:30 V-ups or V-sit + :30 of V-ups or V-sits
:20 Rest