October 30, 2017
MOTIVATING MONDAY!
STRENGTH: (15:00)
BB Complex:
1 Push Press +
1 Push Jerk +
2 Split Jerks (UB)
Work up to a progressively loading heavy set of the above BBC for the time allotted. Do not rebound. Form & technique are key!
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
1 Push Press +
2 Push Jerks (UB)
3 Rep semi heavy Push Press or Push Jerk
Skill Work: Pick 1 of the above and practice with light
weight (progressing loading) focusing on form & technique.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 Ball Slams #30/15
12 Weighted Sit Ups #15/10
12/10 Calorie Row
MET CON: (12:00) ForTime!
Goal: Sub 8:30
COMPETITOR:
30 DB Ground to OH #75/45
30 OTDB Burpees
30 Alt. Pistol Squats
RX:
30 OTDB Burpees
30 DB Ground to OH #55/35
30 Alt. FR Lunges
PERFORMANCE:
40 DB Ground to OH #45/25
30 OTDB Burpees
40 Alt. FR Lunges