Tuesday – Purpose / Achievement

Brief:

– Strength: Strict C2B Chin-ups today are intended to be done with BW only. If needed use partner assistance and perform chin over bar chin-ups.

– Metcon: The goal today is to work for 40s straight with minimal rest. KB snatches are a new movement so focus on quality over quantity.

Strength:

 

1a) Strict C2B Chin-ups: 4 x 5-8. Rest 60s. – Chin-ups are “supinated grip” – Partner Assisted if needed.

1b) DB Single Arm Bench Press: 4 x 6-8 each. Rest 60s. – neutral grip

Metcon:

EMOM for 20 min:

Minute 1: 40s Max KB Snatch (35, 25) (20s each arm)

Minute 2: 40s Max Goblet Squats (53, 35)

Minute 3: 40s Max Barbell Rows (115, 75)

Minute 4: 40s Max SDHP (53, 35)

Minute 5: 60s of Single Unders (recovery)

*Score = total reps Achievement: (53, 35) (70, 53) (135, 95) (70, 53)

E.C.:

1a) Zottman Curls: 3 x 8-12. Rest 30s.

1b) Tricep Kickback: 3 x 12-15. Rest 30s.

2) Standing Banded Rotations: 3 x 10 ea. Rest 60s.

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