August 7, 2017
MOTIVATING MONDAY!
STRENGTH: (15:00)
5×3 Back Squats
Perform progressively loading sets of 3-3-3-3-3 Back Squats (UB) for the time allotted. Note: Your 5×3 does not include warm up sets. Form & technique are Key!
*Do not let empty BB’s drop when de loading your bar! Clips are required.
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Back Squat
focusing on form and technique. Do not MAX out!
Skill Work: Practice with Light Weight. Perform 3-8 reps (UB) resting between each set. OK to add in some core work between sets!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
200 M Run
12 Squat Jumps (12 Air Squats)
50 weighted Toe Taps (“16 Box)
50 Jack Press’
MET CON: 12:00 AMRAP!
Goal: 18-25+ Reps
“Never Ending Snatch Ladder”:
3-4-5-6-7-8 and so on!
COMPETITOR:
Parking Lot “single arm” KB Run
(any style) #70/53
3 Squat Snatches (add 1 rep after each round) #135/95 (NO PS + OHS allowed)
RX:
3 Hang Squat Snatches (add 1 rep after each round) #105/75 (PS + OHS is OK)
Parking Lot “single arm” KB Run
(any style) #53/35
PERFORMANCE:
Parking Lot “single arm” KB Run
(any style) #44/25
3 Power or Hang Power Snatches (add 1 rep after each round) #95/65 (#75/45) or 12 Alt. DB Snatches #35/25