August 11, 2017
FRIDAY!
STRENGTH: (15:00)
5×3 Clean & Jerk
Perform progressively loading
sets of 3-3-3-3-3 Clean & Jerks: 1 Squat Clean + 1 Split Jerk (single sets only) for the time allotted. Rest between each set but not more than 5-7 seconds. Note: Your 5×3 does not include your warm up sets.
Form is Key!
*Clips are required. Do not let empty BB’s drop when de loading your bar.
SCALE DOWN OPTION(S):
3 “single” sets: 1 Squat Clean (Power Clean or Hang Power Clean) + 1 Push Jerk focusing on form and technique. Do not go to failure.
Skill Work: Practice with BB Only or Light Weight of any variation. Perform single sets only resting as needed.
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
30 Bar Hop Overs
10 Push Press #95/65
(DB PP #25/15)
50 Bicycle Kicks
200 M Run
MET CON: 10:00 AMRAP!
COMPETITOR:
5 Thrusters #135/95
25 Double Under’s
RX:
5 Thrusters #115/75
20 Double Under’s
PERFORMANCE:
5 Thrusters #95/65 (#75/45)
(8 DB Thrusters #25/15)
15 Double Under’s (10 Dub-A or 25 Singles)