COMMUNITY @ 9am
IN PAIRS (Sharing reps)
3 rounds of:
60 Wallballs
60 KB Swings @ 53/35
60 Box Jumps
60 Push Press @ 75/55
60 Calorie Row
*30 Minute Cap

 

WEIGHTLIFTING @ 10am
LIFT:
Hang Snatch (Below Knee)
70%x3, 75%x2, 80%x2, 85%x2, 90%x1, then 2-3 more singles building
ACCESSORY LIFT:
3 x 3 Snatch Pull (Starting at Best lift and then building)
ACCESSORY CORE:
3 x 10 Single Arm OH Weighted Sit-up, each side

 

THE PUMP @ 11am
BENCH PRESS PROGRAM:
-8 x 2 @ 5-10# heavier than last week
PULL-UP STRENGTH:
-8 x 2 Strict Pull-up (May add weight)
ARMZ and ABZ:
3 x
:30 Bench Dip + :30 of Dips
Rest :20
:30 Curl + :30 of Curls
Rest :20
:30 V-up + :30 of V-sits
Rest :20