Bench Press; Rope Climbs; DB Snatch

Strength:

  1. Close-grip Bench Press Clusters 5x  2.2.2 (:10 rest). Rest 2:00 @ 80% of 1RM.
  2. Banded Pull-Aparts 10-15 slow and controlled between each set of Bench Press clusters

Then:

12:00 AMRAP of:

1 Rope Climb

12 Alternating Dumbbell Snatches(50,30)

200 meter run/row/:30 AB/:45 Farmer Carry (70,53)

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