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