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June 16, 2016

THURSDAY!

STRENGTH:
(floor pause) Deadlifts!
Take 90% of your 1RM add 20#
(optional), then perform the following:
65%x5
75%x5
85%x5+ AMRAP!

SCALE DOWN OPTION:
5 Rep MAX or Semi Heavy Deadlift!

STRENGTH ALTERNATIVE:
12:00 AMRAP!

Parking Lot Run
10 Deadlifts #135/95
15 Hollow Rocks (Sit Ups)
10 Calories: AD Bike!

MET CON: For Time (15:00)!

Ladder: 3-6-9-9-9-6-3

E:
Power Snatches #115/75

OTB Burpees

Ring Muscle Ups
(Bar MU = RX but will be noted)

RX:
Power Snatches #95/65

OTB Burpees

C2B Pull Ups

SCALED:
Pull Ups (Banded Pull Ups, Ring Rows, BB SDHP or KB SDHP #44/25)

OTB Burpees

Power Snatches #75/45 (DB Snatches #35/25)

Note to Scaled Athletes: Once you complete the Ladder, note your time then start the ladder over for a bonus of total reps.