020822

Happy Tuesday! Today we have some pressing and a MetCon, but after you can choose between Snatch Work and more pushing and pulling.

A. Bench Press
Build to 6RM, 6 @ 90%, 6+ @ 85%
*Take 4-5 sets before dropping to your 90%.
*Loads should be heavier than last week.

B. Metcon (Time)
4 Rounds (20 min Cap)
10 Toes to Bar
10 Burpee Box Jump Overs (24"/20")
10 Toes to Bar
10 Burpee Box Jump Overs (24"/20")
10 Toes to Bar
-rest 1:1 b/t sets-

SCALES
TTB
- 3 Attempts
- Knees to elbow
- Hanging Knee Raises
- Toes to Rig

BURPEE BOX JUMP OVERS
- Burpee Step Overs
- Burpees over DB
- Burpees

C1. Snatch Complex
5 Rounds
1 Snatch Deadlift to Mid Thigh
1 Power Snatch to Parallel
1 Squat Snatch

C2. Functional Bodybuilding
5 Rounds
Max Dips (Perform 75% of first set for the following rounds)
Straight arm Banded Pull downs

3 Rounds
8-10 BB Skull Crushers @ 30X1
Max Inverted Rows (Perform 75% of first set for the following rounds)

3 Rounds
12-15 Banded Tri Extensions
12-15 DB Hammer Curls