STRENGTH

1a) Close Grip Bench Press: 4 x 5. Rest 45s.
1b) Legless Rope Climb: 4 x 1-2. Rest 45s.
Rx: (Rope Climb with legs)
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%.

METCON

For time:
9-15-21
Hang Power Snatch (95, 65)
T2B
*400 Meter/Row run after each set

EXTRA CREDIT

DB Pullovers: 4 x 12. Rest 60s.