COMMUNITY @ 8am and 9am
IN PAIRS:
*Share Work*
2k Row
50 Barbell Complexes
1k Row
Accumulate 5:00 Hang from Pull-up Bar
*Barbell Complex = 1 Deadlift + 1 Hang Power Clean + 1 Front Squat
**35 Minute Cap
WEIGHTLIFTING @ 10am
BB WARM-UP:
Tall Snatch – 3×5
LIFT:
Snatch High Pull + Hang Snatch (Above Knee) + Snatch
ACCESSORY:
Floating Snatch Pull – 3×4 (2 second hold in bottom of each rep)
Back Squat – 3×5@70-75% (Pause for 3 seconds on first 2 reps)
THE PUMP @ 11am
BENCH PRESS PROGRAM
-5 x 6 @ 5-10# heavier than last week
PULL PUMP:
-5 x
12 Bentover Rows
12 DB Curls w/ Twist
ARM CASHOUT: (30:00 – 40:00)
EMOM 10 (:40 on :20 off)
ODD: 10 OH DB EXT + Max Banded Tricep Ext w/ remaining time
EVEN: 10 BB Curls + Cheater Curls w/ remaining time
ABS:
:40 Wrist to Knee Crunch
:20 Rest
:40 Sitted Knee Tucks
:20 Rest
:40 Bicycles
:20 Rest
:40 Toe Touches
:20 Rest
1:00 Plank
