Tuesday - Pyramid

Group warm up

- line warm up

- empty bar warm up

- 1 Mile Run for time (compare to previous times)

Strength

Bench Press

5@60%

5@65%

5@65%

Max Effort (ME)@65%

*Max Effort is the same as Max rep or "Burnout"

*Make Sure to maintain good form - If your Form breaks, you need to drop weight to work on form

Metcon

For time:

10 Push Press 135/95, 105/85, 95/65

20 Hang Power Clean (same weight)

30 Alternating Dumbbell Snatch (55/35 lbs), level 2 35/22, level 1 22/20

40 double unders or 120 singles

50 Calorie Row

40 double unders or 120 singles

30 Alternating Dumbbell Snatch

20 Hang Power Clean

10 Push Press

Overtime

Three sets of:

Glute Ham Raises x 6 reps

L-Sit holds from a bar or rings x 60 seconds

Rest as needed