November 15, 2016
TUESDAY!
STRENGTH: (15:00)
BB Complex!
Work up to a MAX Set:
1 Power Clean +
1 Hang Clean +
2 Front Squats (UB)!
SCALE DOWN OPTION:
Work up to a Semi Heavy Set: 1 Power Clean +
1 Hang Power Cleans +
1 Front Squats (UB)!
STRENGTH ALTERNATIVE:
12:00 – 15:00!
10 Hang Power Cleans #95/65
25 Dubs (75 Singles)
30 Russian Twists #12/8 WB
MET CON: 12:00 Clock!
Goal: Sub 10:00! Try and perform the HSC UB (or 2 sets MAX) resting no longer than 7-9 seconds between Rope Climbs.
E: 4RFT!
1 Legless Rope Climb + 1 Traditional Rope Climb (b2b)
12 DB Hang Squat Cleans #55/35
RX: 4RFT!
12 DB Hang Squat Cleans #45/25
2 Traditional Rope Climbs (b2b)
SCALED: AMRAP!
1 Traditional Rope Climb (1 assisted Rope Climb or 6 C2G Walk Outs)
12 DB Hang Squat Cleans (DB Front Squats) #35/15+