COMMUNITY @ 9AM
By Coach Jeff
Metcon: “THICKI MINAJ”
For Time: (In Teams of 2)
5 Synchronized WallWalks
40 Deadlifts @225/155
40 WallBall @20/14
40 Pull ups
3 Synchronized WallWalks
30 Deadlifts
30 WallBall
30 Pull up
1 Synchronized WallWalk
20 Deadlift
20 WallBall
20 Pull up
Time Cap: 24 Minutes
Scaled:
•185/125
•Jumping Pull up
WEIGHTLIFTING @ 10AM
By Coach Kev
PRE LIFT:
Muscle Snatch
Snatch Balance
LIFT:
2 Position Snatch (Floor + Hang)
*Build to heavy in 20 minutes, but NO MISSES
ACCESSORY:
3×3 Snatch Deadlift
95-100-105% of your Max Snatch
THE PUMP @ 11AM
BENCH PRESS PUMP:
4 x 6 Building
-then-
3 x 20 (Start at about 50% of what you hit on the 6 and then lower weight every time)
——
PULL PUMP:
3 x
15 Bentover Barbell Row
30 Reverse Fly
——
ARM FINISHER:
6 x (1:00 on / :30 off) (3 rounds of each)
ODD:
10 BB Curls (Heavy)
DB Hammer Curls (Light) w/ remaining time
EVEN:
10 OH DB Tricep Ext (Heavy)
Banded Tricep Ext w/ remaining time
——
AB FINISHER:
2 x
:30 Flutter Kick
:30 Wrist to Knee Crunches
:30 Russian Twist
:30 Plank
1:00 Rest