COMMUNITY @ 9AM
By Coach Ben
—Teams of 2—
20 Rounds (total)
15/12 Cal Row
6 Burpee Over Bar
3 Power Snatch
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Rx: 95/65
Rx+ 135/95 Fitness
6 Alt DB Snatch instead of Barbell Snatch
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WEIGHTLIFTING @ 10AM
By Coach Ben
Prep:
Muscle Snatch + Tall Snatch + Snatch Balance
Lift:
3 Position Snatch
High Hang + Hang (above knee) + Low Hang (below knee)
Build to Heavy
15 Min
Accessory:
Snatch Liftoff + Snatch Pull
1 + 2
5 Sets
85% of Best Snatch. May build to 100%

 

THE PUMP @ 11AM
BENCH:
3 x 5 @ 80% (of 1RM)
3 x 8-10 @ 70%
PULL-UPS:
3 x 8 (may add weight or use bands)
ARMS:
3 x
1:00 of:
10-15 Supinated BB Rows
Max DB Hammer Curls w/ remaining time
-Rest 1:00-
1:00 of:
10-15 OH DB Tricep Ext
Max Banded DB Tricep Ext w/ Remaining time
ABS:
CRUNCH
3 x
:20 Crunch
:20 Reverse Crunch
:20 Hollow Hold
:20 Rest