– Strength: Take 5 sets to build to a heavy weighted Close Grip Chin-up and Strict Handstand Push-up superset. Your last set should be close to maximal.
– Metcon: The goal today is to work through each set with 75% effort completing all movements in two sets or less. The 90s rest after each round should allow you to sustain your pace. Record all your splits but your score will be your slowest split. For most of you, performing single unders maybe something you haven’t done in a while and a new challenge.
A1) CLOSE GRIP C2B CHIN-UP
5 x 3-4. Rest 60s.
Adv: Added Weight
Beg: Partner Assisted or Assisted Ring Chin-ups
A2) STRICT HANDSTAND PUSH-UPS
5 x 4-5. Rest 60s.
– Strict or Deficit
– 1 Abmat Kipping
– Single Arm Z-press: 4 x 8 each. Rest 60s.
4 ROUNDS OF
100 Single Unders
20 Renegade Rows total (50, 35)
20 alt DB Snatch
Rest 90sec b/w rounds
*Your choice of DB weight today.
*Score = slowest split
– Goal: Challenging pace, no more than 2 sets per movement. 20:00 Cap
DB FRONT RAISES
4 x 8-12. Rest 60s.