COMMUNITY @ 9AM
By COACH JEFF
“CRAZY JANE”
In Teams of 2 (For Time)
AMRAP 28
Run 400m (as a Team)
40 WallBall 20/14
10 Synchronized Bar Facing Burpees
10 Partner Deadlifts@ 365/245
*Goal is 4+ Rounds
*Scaled Weights: 315/225
WEIGHTLIFTING @ 10AM
PRELIFT:
Pull to Pockets Drill
Split Press
LIFT:
Segment Clean (3 sec pause) + Jerk
*Build to Heavy
BACK SQUAT:
3 x 9 @ 72.5% (of 1RM Back Squat)
THE PUMP @ 11AM
BENCH PRESS/ BENTOVER ROW:
5 x
5 Bench Press (Building)
10 Bentover Rows (Building)
ARMS:
5 x (:30 on. :15 off)
Push-up
Ring Row
Banded Tricep Ext
DB Curl w/ Twist
ABS:
TBD
