COMMUNITY @ 9AM
By Coach Ben
“Don’t go chasing waterfalls”
25 Min AMRAP
Teams of 3 Waterfall style
14/12 Cal Row
10 Alt Single Arm DB Clean and Jerk
8 Pull-ups
*You cannot pass the person in front of you*

 

WEIGHTLIFTING @ 10AM
LIFT:
Hang Snatch Pull + Hang Snatch
*build to heavy
ACCESSORY:
4x
10 Cuban Press
10 Banded OHS
10 Weighted Russian Twists, each side

 

THE PUMP @ 11AM
BENCH PRESS:
3 x 8 – Building to Heavy 8 (Try to beat last weeks 10)
PULL-UP:
3 x Max Reps, Rest 2:00 between
-or-
3 x 10 Banded Pull-ups or Ring Rows
ARMS:
3 x
:30 of Plank Up Down
:30 of Push-ups
:30 Rest
:30 of Supinated BB Rows
:30 of Cheater Curls
:30 Rest
ABS:
5:00 of Partner Ball Pass Sit-ups