October 8, 2017
MOTIVATING MONDAY!
STRENGTH: (15:00)
5×2 (BN) Split Jerk
Perform progressively loading
sets of 2-2-2-2-2 (BN) Split Jerks (UB) for the time allotted. Note: Your 5×2 does not include your warm up sets. Form is Key… No rebounding.
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
3 Rep Semi Heavy “traditional” Split Jerk, Push Jerk or Push Press focusing on form and technique. Do not go to failure.
Skill Work: Practice with BB Only or Light Weight. Perform 5+ reps (UB) resting between each set.
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
10 Shoulder to OH #95/65 (#75/45)
50 Alt. Toe Taps (“16 box)
12 Ball Slam #30/15
10 V-Ups (Sit Ups)
MET CON: 10:00 AMRAP
(as many reps as possible)
Ladder: 2-4-6-8-10… and so on!
COMPETITOR:
1 R-MU + Ring Dips
OTB Burpees
Hang Power Cleans #155/105
RX:
Ring Dips
OTB Burpees
Hang Power Cleans #135/95
PERFORMANCE:
OTB Burpees
Hang Power Cleans #115/75 (#95/65 or #75/45)
Ring Dips (standing Triceps Extensions #15/12 DB)