1a.) DB Bench Press, neutral grip 4×10, heavy across
1b.) Weighted Wide Grip Pull Ups: 4×2, build across
1,2,3,4,5… Power Snatches (165,115)
1 Rope Climb
Snatch reps increase by 1 every rd.
**20min time cap
Banded Pull-Apart 4×50 UB
– change grip every set i.e. supinated or pronated
Strength: DB Bench will be performed with one challenging weight for all sets. Dumbbells bench press will be done with a neutral grip (palms facing in) which tends to be more “shoulder friendly” for most athletes as well being more triceps intensive. Use 2-3 sets to work up to working weight for all 4 sets. Wide grip pull-ups require more involvement from lats compared to close grip; have athletes practice unweighted and gradually increase weight each set building to a challenging set of 2 (for some opting for bodyweight for all sets will be the best course of action as the wide-grip is significantly harder than a shoulder-width grip pull-up.) Remind athletes to try to maintain hollow position throughout the pull-up.
Metcon: Athletes should approach this workout with the goal of sustaining a “hard effort”, but this hard-effort should be somewhat sustainable where work output does not drop significantly. Each round is intended to be done with single snatch reps so Athletes need to scale accordingly. Aim to stay around 80-85% effort.