STRENGTH
1a) Close Grip Bench Press Clusters: 5 x 2.2.2 (10s). Rest 2:00
– Work up to a challenging set.
– These are NOT done touch n go. Reset on each rep.
– Goal for today is 80% of 1RM.
– Beginners: 5 x 5, only adding weight if form permits.
– If needed sub a Close Grip Floor Press
1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.
2) Spend 10:00 Warming up DB Snatch and Rope Climbs
METCON
AMRAP 12:
1 Rope Climb
12 Alternating DB Snatches (50, 30)
200 Meter Row
Rx+: (Legless Rope Climb)
L3: (40, 20)
L2: (30, 15) (5 Strict Band Assisted Pull-ups)
L1: (25, 15) (5 Strict Band Assisted Chin-up)
*Alternate Scaling Options for 200m Run
– 30s Assault Bike or Ski Erg
– 200m Run
– 45s Farmer Carry Carry (70, 53)