November 9, 2016
WEDNESDAY!
STRENGTH: (15:00)
(Full) Clean & (Split) Jerks!
Perform 8-10 singles at 80% of your 1 rep MAX. Rest as needed between reps but mind the clock.
*Clips are required. De Load with care!
SCALE DOWN OPTION(s):
1. If you know your 1RM Power or Hang Power Clean + S2O then perform the above.
2. Focus on C&J (any form) skill work!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
10 S2O #75/45 (DB PP #35/25)
200 M Run
15 Sit Ups
MET CON: 12:00 Clock!
Goal: Sub 10:00! Try and complete each round in sub 2:00!
E: 5RFT!
8 Cleans (any form from the ground) #185/125
50 Dubs
RX: 5RFT!
40 Dubs
8 Cleans (any form from the ground) #155/105
SCALED: AMRAP!
8 Power Cleans (Hang Power Cleans) #135/95 (#115/75)
30 Dubs (20 Dub-A or 65 Singles)