STRENGTH
1a) Strict C2B Chin-ups: 4 x 5-8. Rest 60s.
– Rx+: Side to Side Pull-ups
– Chin-ups are “supinated grip”
– These are intended to be done BW
– Partner Assisted if needed Chin over bar Chin-ups.
1b) DB Single Arm Bench Press: 4 x 6-8 each. Rest 60s.
– neutral grip
METCON
EMOM 20:
Minute 1: 40s Max KB Snatch (53, 35) (20s each arm)
Minute 2: 40s Max Goblet Squats (53, 35)
Minute 3: 40s Max Barbell Rows (135, 95)
Minute 4: 40s Max SDHP (53, 35)
Minute 5: 60s of Single Unders (recovery) or 60s Bike
*Score = total reps
L3: (45, 25) (115, 75) (45, 25)
L2: (35, 25) (95, 65) (35, 35)
L1: (35, 25 Single Arm Russian Swings for KB Snatch) (75, 55) (35, 25)