021922

8AM INTRO & OPEN GYM

9AM ADVANCED
A. Metcon (No Measure)
5 Rounds
1st - 4 Power Cleans 155/105 + 4 Box Jumps (30/24)
2nd - L Sit or Tuck L Sit x 20-30sec
3rd - 2 Hang Power Cleans + 2 Hang Squat Cleans + 4 Bar Facing Burpees
4th - 5-10 Toes to Bar + 20-30 Double Unders

B. Clean and Jerk 
- 2 reps @ 70% (7/10 RPE)
- 2 reps @ 75% (7.5/10 RPE)
- 1 rep @ 80% (8/10 RPE)
- 1 rep @ 85% (8.5/10 RPE)
- 1 rep @ 80% (8/10 RPE)
- 1 rep @ 85% (8.5/10 RPE)
- If you are feeling good during these waves, feel free to take it up to a max for the day.

C. Functional Bodybuilding
5 Rounds
8 - 10 Dips OR Deficit Push Ups
8 - 10 Chin Ups OR Palm up (supine grip) Inverted Row

4 Rounds
10 Skull Crushers (Bar Bell)
10 Alternating DB Curls w/ Isometric hold

3 Rounds
21's (Barbell)
12 Alternating DB Skull Crushers w/ Isometric hold


10AM COMMUNITY WOD

A. Metcon (No Measure)
7 Rounds
1 min - 20 Russian KBS (70/53)
1 min - 10 Box Jumps (30/24)
1 min - 0:40 max DU or JR

THEN 3 MIN REST

5 Rounds
1 min - 6 Single Arm Devil Presses (50/35)
1 min - *Max Walking Lunges
1 min - 0:40 max Ab Mat Sit Ups