March 9, 2021

030921

Strength
Metcon (Weight)
21 Close Grip Floor Press
10/side Hammer Curls
-rest :90-
18 Close Grip Floor Press (add weight)
10/side Hammer Curls
-rest :90-
15 Close Grip Floor Press (add weight)
10/side Hammer Curls
-rest :90-
12 Close Grip Floor Press (add weight)
10/side Hammer Curls

Record the heaviest weight you used for the close grip floor press

Conditioning
Metcon (Time)
3 Rounds For Time
500/400m Row
20 Alt. DB Snatch
25 AbMat Sit-Ups

**15 minute cap**

L1 = 70/55# DB
L2 = 50/35# DB
L3 = 35/20# DB, 400/300m Row

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