May 24, 2017

WEDNESDAY!

STRENGTH: (15:00)
“Floor Pause” Deadlifts

Take 90% of your 1 Rep MAX (optional: add #10), then perform the following:
65%x5
75%x5
85%x5 + AMRAP

*Clips are required. De load with care!

SCALE DOWN OPTION:
3 Rep Semi Heavy Deadlift
(No Pause)

STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
8 Sets: 6 ManMakers
(Push, Row, Row, Clean & Press) #25/15 DB’s

250 M Row (5)

15 Hollow Rocks

MET CON: 12:00 Clock!

COMPETITOR: 3RFT!
1 Legless Rope Climb
+ 1 Traditional Rope Climb
9 Deadlifts #155/105
6 Hang Power Cleans
6 Shoulder to OH

RX: 4RFT!
9 Deadlifts #135/95
6 Hang Power Cleans
9 Shoulder to OH
2 Traditional Rope Climbs

PERFORMANCE: 4RFT!
1 Traditional Rope Climbs
(2 assisted Rope Climbs or 8 C2G Walk Outs)

9 Deadlifts #95/65 (#75/45)

6 Hang Power Cleans

9 Shoulder to OH