STRENGTH
1) Close Grip Strict Chin-ups: 5 x 5. Rest 60s.
Options:
– Weighted
– Bodyweight
– Partner Assisted
2) Metcon Prep:
2 Rounds of:
5 Hang Power Cleans
10 Walking Lunges
5 Barbell Rows
10 Push-ups
METCON
”MJ”
For total time:
21 Hang Power Cleans (135, 95)
50 Walking Lunges (BW)
500 Meter Row
Rest 2:00
21 Hang Power Cleans
50 Walking Lunges
500 Meter Row
Rest 2:00
42 Barbell Rows(135, 95)
60/50 Push-ups
500 Meter Row
L3: (115, 75)
L2: (95, 65) (Box Push-ups)
L1: (135, 95 Clean Grip Deadlifts in place of Hang Power Cleans) (400m Row per round) (Ring Rows for BB Rows) (Box Push-ups)
25:00 Cap