WEIGHTLIFTING @ 8AM and 10AM
WARM-UP:
3×3 Tall Snatch w/ a 3 second hold in the bottom of each rep
LIFT:
Snatch + Pause OHS (3 sec)
*Build to Heavy 2+1
SQUAT:
Front Squat: 70%x3, 75%x3, 3×[email protected]%

COMMUNITY @ 9AM
IN PAIRS:
800m Run/1k Row
150 DB Ground to OH (single DB, alt arms)
800m Run/1k Row
100 Weighted Step-ups w/ DB
800m Run/1k Row
50 Burpee Box Jumps
800m Run/1k Row
*25 Minute Cap
**Athletes will share work on DB ground to OH, Step-ups, and burpees
**For the run/row portion, one athlete will run while the other is rowing. You can choose to change who does which from round to round, or you can decide that one person will do all of the running while the other does all of the rowing.

THE PUMP @ 11am
BENCH PRESS PROGRAM
[email protected]%, 2×[email protected]%, 1×[email protected]%, 1xMax Reps @ 52.5%
CHIN-UPS
5 x 5
*may add weight or scale to band
ARMZ
4 x
AMRAP 2 of:
25 BB/Hammer Curls
Max Push-ups w/ remaining time
Rest 1:00 Between AMRAPs
ABZ
3 x
1:00 Sit-ups
1:00 Low Plank