Weightlifting (Bench Press)

Build a 1 heavy rep en 5 sets

2’/set


Metcon (Tiempo)

For Time
5 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
300 meter Run
20 Push-Ups

With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 5 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 5 minutes. Score is the total time, including the time it takes to do all runs and push-ups.