STRENGTH
1a) Push Press 7 sets of 5 reps, add 5 – 10lbs to last weeks weight. Rest 2 mins between.
2) Rope Climb Technique: Spend 10 minutes on RC technique and review scaling options.
METCON
4 RFT:
15 DB Thrusters (50s, 30s)
3/2 Rope Climbs
Rest 60s.
Rx+: (Legless Rope Climbs)
L3: (2/1 Rope Climbs)
L2: (6 Band Assisted Strict Chin-ups per Rope Climb) (35, 20s)
L1 Metcon:
4 RFT:
10 DB Thrusters (25s, 15s)
8 Ring Rows
6 Squat Thrusts
Rest 60s.
12:00 Cap