Strength: Pressing superset (4x) of 6 Behind The Neck Snatch Grip Push Press, 20s rest, max rep strict ring dip, 2 minutes rest.
Conditioning: Push/Pull Interval Training. Every 6 mins for 18 mins do: Row, 500 m Push-up Rest 2 mins (4 minutes of work, 2 minutes of rest, 3 rounds). Focus on form on push ups and keeping a solid plank position throughout the entire movement.
EMOM 5: 5 TNG Power Cleans at 60%
For quality! AMRAP 20 1 Rope Climb | as high as possible | 3 rope pulls 10 Dual Dumbbell Front Rack walking lunges 50/35 | 35/25 | 25/15 1 Rope Climb 100′ Farmer Carry
We’re going to spend some time today in warm up going over techniques for the rope climb, so encourage scalling as high as possible on the rope even if its just a few feet and one pull off the ground. This workout is for quality, so slow down and control your movements. For those that are proficient at rope climbs, we encourage legless rope climbs or seated l-sit rope climbs!
