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.