January 2, 2017
MOTIVATING MONDAY!
STRENGTH: (15:00)
5RM Hang Power Clean!
Work up to a 5 Rep MAX (or Semi Heavy) Hang Power Clean (just above the knee, hinge required). Ok to cycle through but focus on a true hang with an emphasis on technique. Form is key!
*Clips Required. De Load with Care!
SCALE DOWN OPTION:
3 Rep Semi Heavy Hang Power Clean!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12/10 Calorie Row (4)
25 Dubs (75 Singles)
20 OH Swings
15 Sit Ups
MET CON: 12:00 EMOM!
Barbell Cycling “DT”
12 Deadlifts +
9 Hang Power Cleans +
6 Push Jerks
Perform 1 round every 1:30 for a total of 8R! Note: C athletes must perform each round UB. For RX/P athletes… if you break, perform 11 DL, 1 DL + 8 HPC, 1 HPC + 6 Push Jerks.
Competitor: #105/75
RX: #95/65
Performance: #75/45