– Strength: Superset of close grip bench and rope climbs. Close grip bench will be performed with the hands just inside of the shoulders to emphasize the triceps. Muscle fatigue will be more of a factor on the rope climbs. Progress or regress that movement as needed.
– Metcon: Today’s metcon is higher intensity (80-85%). The snatch weight should be light and you should be able to cycle through fairly large sets of snatches. 400m run will be performed after each set so this workout will end with the run
1a) Close Grip Bench Press: 4 x 5. Rest 45s.
1b) Rope Climb: 4 x 1-2. Rest 45s.
Rx+: (Legless Rope Climb)
L2/L1: (Ground to standing x 2-3 reps per set)
– Start at 60% set 1, 70% set 2, 80% for set 3, 85% set 4. This does not include additional warm-up sets prior to 60%.
Hang Power Snatch (95, 65)
*400 Meter run after each set
Rx+: (115, 75)
L3: (75, 55)
L2: (65, 45) (Knee Lifts)
L1: (Empty Bar) (Abmat Sit-ups)
*Alternate Option: 500m Row or 1200m Bike in place of 400m Run
DB Pullovers: 4 x 12. Rest 60s.