December 1, 2016
THURSDAY!
STRENGTH: (15:00)
(progressively loading) BB Complex!
Work up to a heavy set of
1 (Full) Clean +
1 Push Jerk +
1 Hang Clean +
1 Split Jerk (UB)
*Clips are required. De Load with Care!
SCALE DOWN OPTION(S):
Option 1:
Work up to a Semi Heavy set of
1 Power Clean +
1 Push Jerk +
1 Front Squat +
1 Split Jerk (or Push Jerk) UB
Option 2:
Work up to a Semi Heavy set of
1 Power Clean +
2 Hang Power Cleans +
1 Push Press (or Push Jerk) UB
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
10 Hang Power Clean + S2O #95/65 (#75/45)
10/8 Calorie Bike
30 Plank Hold Shoulder Taps
Parking Lot Run
MET CON: 12:00 Clock!
Goal: Sub 10:00 for E and 5R-7R+ for RX/S. E/RX athletes must perform the Thrusters UB. Try and complete each round in sub 1:30.
E: 5RFT!
12 Thrusters #95/65 (UB)
1 Ring MU + 8/6 Ring Dips
(Note: The first Ring Dip begins after you fully lockout from the R-MU).
RX: AMRAP!
8/6 Ring Dips
12 Thrusters #95/65 (UB)
SCALED: AMRAP!
12 Thrusters #95/65 (#75/45)
(12 DB Thrusters #35/25)
6/4 Ring Dips (6 Jumping w/ a Strict Pause at the top or 12 “20 Box Dips). 2 athletes to a box!