October 5, 2016
WEDNESDAY!
STRENGTH: (15:00) (Full)
Clean & Jerks!
Perform 2 sets x 3 reps @ 70% of your 1 rep MAX C&J followed by 3 sets x 3 reps @ 75% (Not T&G). Drop after each rep resting no longer than 5-7 sec between reps. Rest as needed between sets but mind the clock.
Clips are required. De Load with Care!
SCALED DOWN OPTION:
3 Rep Semi Heavy Power (or Hang Power) Clean + S2O. Drop after each rep. Rest period is same as above. Or… Full Clean & Jerk “skill work”. Keep it light and focus on form and technique.
STRENGTH ALTERNATIVE:
12:00 AMRAP!
12 Alt. Suitcase Lunges #35/25
30 Mountain Climbers
30 Bicycle Kicks
Parking Lot Run
MET CON: 15:00 Clock!
5 Rounds for Time
E:
3 OTB Burpees
6 S2O #135/95
9 Back Squats
12 TTB
RX:
6 S2O #115/85
9 Back Squats
9 TTB
6 OTB Burpees
SCALED:
9 Burpees (Not OTB)
6 S2O #95/65 (#75/45)
9 Back Squats (12 DB Front Squats #35/25)
6 TTB (6 TTR, 9 Hanging Knee Raises or 15 Hollow Rocks)