GENERAL PHYSICAL PREPARATION
WARM UP
2 rounds:
10 Active Shoulders
10 Ring Rows
20 Banded Pull-Aparts
10 PVC Pass Thrus
STRENGTH/SKILL
Close Grip Chin-Up Clusters (4 x 2.2.2)
*Add weight if able
*:10 rest between each set of 2
*Rest 90s between total completed sets
*Scale = partner assisted
*:10 rest between each set of 2
*Rest 90s between total completed sets
*Scale = partner assisted
METABOLIC CONDITIONING
Metcon (Time)
For time:
40-30-20-10
Air Squats
25-20-15-10-5
Power Snatch (75, 55)
5-4-3-2-1
Wall Climbs
15:00 Cap
*Scale wall climbs to double amount of push-ups