Warm up
30 Jumping Jacks then,
3 Rounds of w. a light barbell:
10 Bent-over Rows
10 Push Press
5 Power Snatch
5 Yoga Push-ups
*Start with an empty bar and add weight each set.
Prep
2 Sets of:
15 Banded Pushdowns
15 Banded Pull-aparts (1 set behind neck/1 set in front)
Strength
Close Grip Bench Press:
Work up to a 1RM. Rest 2:00
– Take 6-8 sets to build to a max.
– Beginners: Perform 5 x 5-8 reps. Adding weight if form permits. Rest 90s-2:00
Metcon
“Up the Wall”
AMRAP 11:
1 Rope Climb
10 T2B
15 Power Snatch (75, 55)
Rx+:(Legless RC) (95, 65)
L3: (65, 35) (3 Strict Chin-ups)
L2: (55, 25) (3 Strict BA Chin-ups)
L1: (45, 25) (8 Ring Rows)
*Use Strict Chin-up Scaling Option if no access to ropes.
Alternate Beginner Scaling Option
– Sub DB Hang Power Snatches, 5 each arm or 10 Squat Thrusts for Power Snatches
Extra Credit
Rolling Tricep Extensions: 3 x 15. Rest 60s.