Strength:
1A) STRICT CHIN-UPS
5 x 5. Rest 45s.
– sets of 5 should be hard so add weight if needed or perform at bodyweight OR partner assisted.
Rx+: (Side to Side Chin-ups)
1B) DB FLOOR PRESS
5 x 8-10. Rest 45s.
Metcon
3 ROUNDS FOR TIME:
21 Hang Power Cleans (135/95)
400 Meter Run
Rest 60s
– Goal: Challenging Effort. The 60s is merely to allow you to catch your breath and not necessarily push the pace. HPC should be completed in max 2 sets.
Accessory Work
UPPER-BACK TRISET
3 x 8-10 each position.