Bench Press 4×6
All sets should be increasing in weight. Start with a moderate load.
4×45 second side plank
Alternate arms each round. Superset with chin-ups.
4xM.E. chin-ups
Record lowest round as score. Yes, these are strict. I never want to see “kipping chin-ups”
Superset with side planks.
Metcon
AMRAPx3:
200m run
M.E. power snatches (135/95)
Rest 2 min
AMRAPx3:
200m run
M.E. hang power snatches (115/75)
Rest 2 min
AMRAPx3:
200m run
M.E. high hang power snatches (95/65)
Score is total reps of snatches