COMMUNITY @ 9AM
By Coach Jeff
Skill: Squat Clean
Metcon: “FANTASTIC VOYAGE “
In Teams of 2 (For Time)
Buy in: 60/48 Calorie Bike or Ski
Then…
12-24-36-24-12
DB Box Step Overs @50/35
Toes to Bar
Squat Clean@ 115/75
Buy out: 60/48 Calorie Bike or Ski
Time Cap: 30 minutes
WEIGHTLIFTING @ 10AM
PRE-LIFT:
Split Press
Jerk Balance
Rack ReGrip
LIFT:
Clean + Front Squat + Jerk
*Build to Heavy 1+2+1 in 15 Minutes
ACCESSORY:
3 x
5 KB Z-Press, each arm
5 Back Rack Weighted Step-up, each leg
THE PUMP @ 11AM
BENCH PYRAMID
10-8-6-4-2-4-6-8-10
ARMS:
EMOM 12 of: (:40 on/:20 off)
Min 1: Bentover Barbell Row
Min 2: DB Bench Press
Min 3: Banded Curls
Min 4: BW Skull Crusher
ABS:
2 x (:30 on / :10 off)
Bicycles
Straight Leg Sit-up
Plank Rotations
Alternating V-up
Russian Twists
Plank Hip Dips
