04/13/2021
Shoulder Press (1 Rep Max)
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
Rx
200 m. run/row
7 Cleans 95/65
1 Wallwalk
Rx
200 m. run/row
7 Cleans 95/65
1 Wallwalk
Rx+
200 m. run/row
7 Snatches 115/75
Rope Climb
Metcon (AMRAP – Reps)
Accessory Work:
Rx 5×10 GHD Sit-ups
Rx+ 5×15 GHD Sit-ups
If this is your first time doing GHD sit-ups make sure to review the movement with your coach
Opt. 2 7×2 @ 80% of 1RM
Opt.3 Bench Press
Opt. 4 Accessory Work