COMMUNITY @ 9AM
For time:
400m Run Together
10 Wall Walks (share work)
400m Run Together
50 Clean and Jerks (share work)
400m Run Together
10 Wall Walks (share work)
400m Run Together
*25 Minute Cap
WEIGHTLIFTING @ 10AM
BB WARM-UP:
3 x (3 Muscle Snatch + 3 Snatch Balance) Building
LIFT:
EMOM 15 of: Snatch
*Build through minutes
ACCESSORY:
Snatch Pull: 3 x 2 @ Best Lift Hit
Weighted Plank: 5 x :30 Weighted Plank
PUMP @ 11AM
BENCH PRESS PROGRAM
2×6@70%, 1×5@75%, 1×4@80%, 1×3@82.5%, 1xMax Reps @ 57.5%
ARM PUMP
5 x
15 Bench Dips
15 Push-ups w/ hands on medball (may scale to reg or elevated hands)
15 Supinated BB Row
15 DB Curls w/ Twist
ABS
2 x
:30 Flutter Kick
:30 Side to Side Heel Touch Crunch
:30 Wrist to Knee Crunch
:30 Bicycles
1:00 Rest