January 5, 2017
THURSDAY!
STRENGTH: (18:00)
Back Squats!
Warm up to 60% of your 1 Rep MAX Back Squat and perform the following:
12 sets x 2 Reps every 45 seconds! Avoid partnering up if possible.
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
3 Rep Semi Heavy Back Squat! OK to Partner up!
STRENGTH ALTERNATIVE:
15:00 AMRAP!
10 Back Squats #95/65
25 Dubs (75 Singles)
30 Plank Hold Shoulder Taps
30 Bicycle Kicks
MET CON: 10:00 EMOM!
Goal: Perform the following AFAP every minute on the minute. C athletes must perform the BB work UB and as prescribed! No walking out your Burpees. Avoid pacing. Practice being fast!
Competitor: #155/105 (UB)
RX: #135/95
Minutes: 0:00 – 3:00
5 Hang Cleans +
3 OTB Burpees
Minutes: 3:00 – 6:00
4 Hang Cleans +
4 OTB Burpees
6:00 – 10:00
3 Hang Cleans +
5 OTB Burpees
Performance: #115/75 (#95/65)
Minutes: 0:00 – 3:00
5 Hang Cleans +
3-5 OTB Burpees
Minutes: 3:00 – 6:00
4 Hang Cleans +
4-5 OTB Burpees
6:00 – 10:00
3 Hang Cleans +
5 OTB Burpees
*MOD: Hang Power Cleans!
Follow the same schedule of time as listed above!
8 HPC/5 OTB Burpees
6 HPC/5 OTB Burpees
4 HPC/5 OTB Burpees