Warm Up : (10 Minutes)
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.
Mobility : (5 Minutes)
2 Sets of:
15 Banded Pushdowns
15 Banded Pull-aparts (1 set behind
neck/1 set in front)
Strength : (20 Minutes)
1) Close Grip Bench Press: Work up to a
1RM.
– Take 6-8 sets to build to a max.
2) Warm-up Power Snatches for Metcon
Metcon : (20 Minutes)
11 Minute AMRAP
“Up the Wall”
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 Band-assisted Chin-ups)
L1: (45, 25) (8 Ring Rows)
Accessory : (5 Minutes)
Rolling Tricep Extensions: 3 x 15. Rest
60s.