Strength Work
Push Jerk
4 x 3 @70-75% of Last week, every 60 seconds.
– perform 3-4 warm-up sets
Super Set 2a)
CLOSE GRIP BENCH PRESS
Heavy 6 in 4 sets. Rest 45s.
– Increasing weight each set
Super Set 2b)
STRICT CHIN-UPS
– In between sets of Bench Press perform 4-6 challenging reps for a total of 16-24 reps. Add weight if needed. Rest 45s.
Metcon
“THE LATS SAMURAI”
AMRAP 12:
2 Rope Climbs
20 Barbell Rows (95, 65)
200 Meter Run
– Goal: Challenging pace. BB loading is intended to be light.