COMMUNITY @ 9AM
By Coach Jeff
“TRIPLE A”
AMRAP 8×3 Rest 1:00 (I go, you go)
5 Burpee Box Jump Overs
5 Hang Power Snatches
5 Thrusters
Rest 1:00
7 Burpee Box Jump Overs
7 Hang Power Snatches
7 Thrusters
Rest 1:00
9 Burpee Box Jump Overs
9 Hang Power Snatches
9 Thrusters
Rx: 95/65
Scaled Weights: 75/55
*Continue where you left off after every AMRAP and add 2 Reps
WEIGHTLIFTING @ 10AM
PRE-LIFT:
Tall Snatch
LIFT:
Hang Snatch + OHS Hold (3 seconds)
ACCESSORY:
Snatch Pull: 5-4-3-3-3 Building
BTN Snatch Grip Push Press: 3×5
THE PUMP @ 11AM
BENCH PRESS / PULL-UP PUMP
3 x
12 Bench Press (choose weight)
3 Position Push-up
–
3 x
12 Controlled Banded Pull-ups (or Ring Rows)
Bentover DB/KB Rows to failure (goal is 20ish reps)
–
ARMS AND ABS CASHOUT:
1:00-:45-:30-:15
BB Curls
Banded Tricep Ext
V-sits
