August 15, 2016
MOTIVATING MONDAY!
STRENGTH: (12:00) Work up to a MAX set: 1 Squat Clean + 2 Front Squats (UB). Clips are required. De load your BB with care!
SCALE DOWN OPTION: 1 Power Clean + 3 Front Squats or 1 HPC + 2 Front Squats.
STRENGTH ALTERNATIVE:
12:00 AMRAP!
100 Singles
12 DB Front Squats
30 Mountain Climbers
12 Sit Ups
MET CON: 15:00 Clock!
E: 4RFT!
6 Muscle Ups
9 Clean & Jerks #155/105
9 OTB Burpees
RX: 5RFT!
9 Clean & Jerks #135/95
6 OTB Burpees
9 C2B Pull Ups
SCALED: AMRAP!
9 OTB Burpees
9 Pull Ups (6 Jumping Pull Ups, 9 Banded Pull Ups or 9 Ring Rows)
6 Clean & Jerks #115/85
(9 Hang Power Clean + S2O or 9 DB Thrusters #35/25)