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.