Warm-up
Banded finger curls
Straight arm pull-down
Low banded row
Metcon Prep:
DB Snatch from hip then floor
Sit-up/GHD Sit-up
Chin-up hold scaling
Bent Over Row (5×10)
*These should be very strained.
Metcon (AMRAP – Reps)
KB/DB snatch x10
Sit-up/GHD sit-ups x15
Acquire 30s chin-up hold
AMRAP 20
*Core and grip will be aggressively taxed.
**As chin-up fails be smart and break the hold into consistent, challenging sets.