COMMUNITY @ 8AM and 9AM
IN PAIRS:
AMRAP 20 of:
10/8 Calorie Row
10 Thrusters @ 75/55
10 KB Swings @ 53/35
*Athletes will alternate movements. So Athlete 1 will row, then Athlete 2 will do Thrusters, then Athlete 1 will Swing, then Athlete 2 will start the next round on the row, etc.
AB CASHOUT:
Following AMRAP, pairs will complete 100 Ball Pass Sit-ups
WEIGHTLIFTING @ 10AM
Segment Clean* + Jerk
*3 second pause below knee
*15 Minutes building to Heavy
ACCESSORY:
Clean Pull on Riser: 5-4-3-3-3
*Start at best weight from above and build
SQUAT:
Back Squat: 6-5-4-3-2
*Start at ~70% and build
*If you were here last week, then build to Heavier
THE PUMP @ 11AM
BENCH PRESS PROGRAM
-6 x 4 @ 5-10# heavier than last week
PULL STRENGTH:
-3 x 12 Bentover BB Row
ARM PUMP/AB PUMP:
EMOM 15 of:
Min 1: :40 Max Push-ups*
Min 2: :40 Max DB Curls**
Min 3: :40 Max V-ups***
*For Push-ups, start every set with a max set from your feet, and then immediately go to your knees for the remainder
**For Curls, start every set with a max Curl w/ Twist, and then immediately go to cheater hammer curls
***For V-ups, start every set with a Max set of V-ups, and then immediately go to crunches.