STRENGTH
Weighted Close Grip Chin-up: 3RM. Rest 2:00
– L3: Bodyweight 6 x 3. Rest 90s.
– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.
METCON
AFAP, but not for time:
21-15-9
Hang Power Cleans (115,75)
Push-ups on Barbells
Then,
21-15-9
Floor Press (115,75)
*50 Banded pull-aparts after each set (pronated grip)
22:00 Time Cap on this work
EXTRA CREDIT
World’s Greatest Stretch x 30s each pose