July 14, 2017

FRIDAY!

STRENGTH: (15:00) 5×3 Thruster

Perform progressively loading sets of 3-3-3-3-3 Thrusters (UB) for the time allotted. Note: Your 5×3 does not include your warm up sets. NO Jerks allowed (Push Press Only)! Form is Key!

*Clips are required. De load with Care.

SCALE DOWN OPTION(S):
Skill Work: Practice Thrusters with a BB Only or Light Weight. Perform sets of 1-3 reps resting between each set. Do not add weight. *Include some core work in combination with your skill work.

3 Rep Semi Heavy Squat Cleans Only or Power (or Hang Power) Clean + Front Squat…do not MAX out.

STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
12 Med Ball Slams #30/15
250 M Row
24 Russian Twists #14/12 WB

MET CON: (15:00) For Time!
Goal: Sub 12:00

COMPETITOR:
30 Power Cleans #135/95
200 M Run
30 HRPU
200 M Run
30 Toes to Bar
200 M Run
30 Power Cleans

RX:
30 Power Cleans #115/75
200 M Run
30 HRPU
200 M Run
30 Toes to Bar
200 M Run
30 Power Cleans

PERFORMANCE:
30 Power Cleans #95/65 or #75/45 (MOD: Hang Power Cleans or DB Power Cleans #25/15)
200 M Run
20 HRPU
200 M Run
20 Toes to Bar (30 Hanging Knee Raises or 30 Double Knee Hugs)
200 M Run
30 Power Cleans
200 M Run