Specific Warm-up:

3 Rounds

10 Push-ups

10 Inverted Rows

30sec Front Plank

Auxiliary Strength

10-minute time block:

Work to Bench Press 3-rep max

—1 minute transition—

EMOM 4:

6 Barbell Bent Over Rows

*the rows are to balance push/pull for shoulder health

MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

3 Snatch Grip Deadlift

3 Hang Power Snatch

1 Rope Climb

*Pace: Aggressive: 12 Rounds, Solid: 11 Rounds, Limit: 10 Rounds

*Deadlift: keep your chest up as you touch n’ go each rep

*Power Snatch: keep your whole foot in contact with the ground as you lower to the hang position, good hip pop, pull elbows up and back, punch to the ceiling while dropping under the bar

*Rope: work on getting your feet at chest height or above when you clamp

Beginner: 45/35, 6 MB Slams

Intermediate: 75/55, half or 3/4 rope climbs or 6 MB Slams

Advanced: 95/65

Sport: 115/75