September 6, 2017
WEDNESDAY!
STRENGTH: (15:00)
BB Complex:
1 Squat Clean +
1 Front Squat +
1 Shoulder to OH (UB)
Work up to a progressively loading heavy set of the above BBC for the time allotted. No pause or resetting at the bottom… T&G sets only. Form &
technique are key!
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
1 Power Clean +
1 Front Squat +
1 Shoulder to OH (UB)
1 Power or Hang Power Clean +
1 Shoulder to OH (UB)
Skill Work: Practice with Light
Weight (progressing loading) of
any variation focusing on form & technique.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 Ball Slams #30/15
12 Weighted Sit Ups #15/10
12/10 Calorie Row
MET CON: 12:00 AMRAP!
Goal: 4R+
COMPETITOR:
9 OTB Burpees
9 Hang Power Cleans #135/95
12 BN BB Alt. Lunges
200 M Run
RX:
200 M Run
9 OTB Burpees
9 Hang Power Cleans #115/85
12 BN BB Alt. Lunges
PERFORMANCE:
200 M Run
9 OTB Burpees
9 Hang Power Cleans #95/65
12 BN BB Alt. Lunges