COMMUNITY @ 9AM
By Coach Jeff
Skill: Handstand Push up
Metcon: “SHREDDY KRUGER”
AMRAP 24(In Teams of 2)
60 Kettlebell Swings @53/35
30 Chest to Bar Pull ups
60 DB Hang Power Clean @50/35
30 Handstand Push up
60 DB Front Rack Lunges @50/35
30 Knees to Elbow
60 DB Shoulder to Overhead @50/35
Score is Rounds and Reps
WEIGHTLIFTING @ 10AM
PRE-LIFT:
Snatch High Pull + Muscle Snatch + OHS
*10 Minutes Building
LIFT:
Snatch Pull + Snatch
*10 Minutes Continue Building
ACCESSORY:
3 x 3 Segment Snatch Deadlift (Continue Building)
100 Russian Twists, each side
THE PUMP @ 11AM
BENCH PRESS
4 x 6 Tempo Bench @ 31×1 (Building to Heavy)
-then-
Drop 10-15% and perform 2 Max Sets w/ no Tempo
STRICT PULL-UP:
6 x 6 Strict Pull-up
*Use Weight or Band. Reps as perfect as possible
ARM GAINZ:
Tabata Mash-up of:
Push-ups
Bentover DB/KB Rows
ABZ:
Tabata Sit-ups (Hollow Hold on Rest)
