STRENGTH
1) Push Press: 4 x 5. Rest 2:00
– Work up to 80% for a set of 5.
2) Hang Squat Clean: Work on sets of 2-3 warming up for Metcon. Rest 60s.
METCON
“Liza Beth”
For time:
21-15-9
Hang Squat Cleans (115, 75)
15-12-9
Ring Dips
5-3-1
Rope Climb
L3: (95, 65) (Bar Dips) (3-2-1 Rope Climb)
L2: (75, 55) (21-15-9 Push-ups) (10 Strict Pull-ups per round, band assisted)
L1: (75, 55 Front Squat) (21-15-9 Box Push-ups) (12 Ring Rows per round)
13:00 Cap
*Alternate Rope Climb Scaling = 15-12-9 Strict Chin-ups