June 12, 2017
MONDAY!
STRENGTH: (15:00) 5×1
BB Complex!
Perform 5 progressively loading sets
of 1-1-1-1-1 (UB) of the BBC for the time allotted:
1 (full) Clean +
1 Hang (Squat) Clean +
1 Pocket Clean (UB)
Note: Your 5×1 does not include your warm up sets. Form is Key! Clips are required. De load with Care.
SCALE DOWN OPTION(S):
1 (full) Clean +
1 Hang (squat) Clean (UB) or…
1 Power Clean +
1 Hang Power Clean (UB) or…focusing on form and technique. Do not go to failure.
Skill Work: Practice with BB Only or Light Weight. Perform 1 rep (Clean, Hang Clean, Power Clean or Hang Power Clean) resting as needed.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
30 Bar Hop Overs
10 Power or Hang Power Cleans #95/65
30 Bicycle Kicks
200 M Run
MET CON: (12:00) For Time!
COMPETITOR:
15 Ring Muscle Ups
(Bar MU = RX but will be noted)
20 Alt. KB Cleans (ground) #70/53
35 HRPU
50 OH Swings
RX:
25/20 C2B Pull Ups
25 HRPU
30 Alt. KB Cleans (ground) #53/35
50 OH Swings
PERFORMANCE:
40 OH Swings
30 Alt. KB Cleans (ground) #44/25
25 HRPU (MOD: HRPU on Knees)
20 Pull Ups (30 “CF-O” Jumping,
30 Banded or 30 Ring Rows)
15 BFSU