COMMUNITY @ 9AM
By Coach Jeff
“DEJA VU”
In Teams of 2
AMRAP 24
Partner A: Farmer’s Carry 100m
Partner B:
3 Wall Walks
12 Alternating Dumbbell Hang Snatches
15 Air Squats
*Once Partner A Returns from their Farmer’s Carry, Partner B will go for a 100m Farmer’s Carry and Partner A will pick up where Partner A left off.
Score is Rounds and Reps
WEIGHTLIFTING @ 10AM
PRELIFT:
Coaches Choice
LIFT:
Hang Snatch
*Build to Heavy Triple
BACK SQUAT:
3 x 8 @ 75% (of 1RM Back Squat)
THE PUMP @ 11AM
BENCH PRESS:
15 Minutes to Build to a Heavy Single
ARMS:
EMOM 18 of:
Min 1: 20 OH DB Tricep Ext
Min 2: 1:00 Max Push-ups
Min 3: Rest
Min 4: 20 Dual KB Bentover Rows
Min 5: 1:00 Max BB Curls
Min 6: Rest
ABS:
Coaches Choice