– Strength: Today you’ll superset your floor press and pull-ups. This is 5 ”work sets” so do not include your warm-up sets in this. For the Floor press, start at about 60% and build in weight each set ending on a challenging but NOT maximal set.
– Metcon: Today’s metcon should be a burner where snatches are light and done UB. 90-95% effort.


1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.
1b) Wide Grip Pull-ups: 5 x 5. Rest 45s.
Adv: Add weight
Int: BW
Beg: Partner Assisted
2) Metcon Prep:
2 Rounds at game speed of:
10 Muscle Snatch (or Power Snatch)
5 Burpees over the Bar
Rest 60-90s.


”James B”
4 RFT:
15 Power Snatch (75, 55)
15 Burpees Over the Bar

Rx+: (95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (10 Alt. DB Snatch) (10 Regular Burpees)
9:00 Cap