September 12, 2016
MOTIVATING MONDAY!
STRENGTH: (15:00)
Clean & Jerks!
Warm up to 70% of your 1 Rep MAX C&J and perform the following:
4-5 sets x 3 reps @ 70% (not T&G), drop after each rep but rest no longer than 5-7 sec between each rep. Rest as needed between sets. Clips are required. De load with care.
SCALE DOWN OPTION(s):
1) Work up to a 3 Rep Semi Heavy Power Clean or Hang Power Clean (not T&G) + S2O. Rest no more than 7-9 seconds between reps. Rest as needed between sets.
2) Skill work! Keep the weight light and focus on form and technique.
STRENGTH ALTERNATIVE:
12:00 AMRAP!
10 Hang Power Clean +
S2O #95/65 (or 12 DB HPC + PP #35/25)
12 BFSU
200 M Run
MET CON: 12:00 Clock!
E: 4RFT!
6 Full Snatches #135/95
12 HRPU
36 Dubs
RX: 4RFT!
24 Dubs
12 HRPU
9 Power Snatches #115/75
SCALED: AMRAP!
6 Power (or Hang Power) Snatches #95/65
MOD: 9 Alt. DB Snatches #35/25
9 HRPU
24 Dubs (18 Dub-A or 65 Singles)