May 5, 2016
THURSDAY!
STRENGTH: (15:00) Cleans!
Work up to a 3 Rep MAX (full) Clean. OK to drop after each rep but rest no longer than 5 seconds between reps. Take as much time between sets but mind the clock.
SCALE DOWN OPTION: Perform the above workout but scale down to a 3 Rep Semi-Heavy Hang Clean or Hang Power Clean.
STRENGTH ALTERNATIVE:
12 Alt. KB Clean & Press #44/25
50 Alt. Toe Taps (“16 Box)
15 (weighted) Sit Ups (AFAP)
#25/15 DB
MET CON:
12:00 rotating: “30 sec ON/30 Sec OFF” ME EMOM!
E:
Power Cleans #155/115
Dubs
Target Burpees
Men: Top Bar
Women: Bottom Bar
RX:
Target Burpees
Men: Top Bar
Women: Bottom Bar
Dubs
Power Cleans #135/95
Scaled:
OTB Burpees
Power Cleans (Hang Power Cleans) #105/75 (#95/65) or DB Hang Power Clean + Push Press #35/25
Dubs (Dub-A or Singles)
Total Reps = Your Score!