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FRIDAY !

STRENGTH (12:00)
Push Press!

Work up to a 3 Rep MAX (or Semi Heavy) Push Press.

STRENGTH ALTERNATIVE:
12:00 AMRAP!

50 Alt. Plank Hold Taps
30 Bicycle Kicks
30 Russian Twists #25/15 KB

MET CON:
15:00 AMRAP!

Perform as many “reps” as possible of the following workout in 3:00. Rest 2:00 between each round.

Note: Begin the workout over from the beginning at the start of the 3:00 clock.

Total reps = your score!

E:
50 Dubs

3 Hang Power Cleans #115/85

6 Front Squats

9 OH Squats

RX:
3 Hang Power Cleans #95/65

6 Front Squats

9 OH Squats

40 Dubs

Scaled:
30 Dubs (20 Dub-A or 75 Singles)

3 Hang Power Cleans #75/45
or 6 DB HPC #35/25

6 Front Squats (12 Alt. Split Jump Lunges or 12 Alt. Lunges)

9 OH Squats (9 BB Back Squats
or 9 DB FS)