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)