May 1, 2017
MONDAY!
STRENGTH: (15:00)
Front Squats!
Take 90% of your 1 Rep MAX (optional: add #20), then perform the following:
75%x5
85%x3
95%x1+(AMRAP)
*Clips are required. De Load with care.
SCALE DOWN OPTION:
3 Rep Semi Heavy Front Squat!
STRENGTH ALTERNATIVE:
12:00- 15:00 AMRAP!
16 Alt. DB Snatches #25/15+
200 M Run
16 Alt. “FR” Lunges (DB’s)
MET CON: 12:00 AMRAP!
COMPETITOR:
2 Rope Climbs
6/8 DB Hang Squat Cleans #75/45
8/6 D-HSPU
Men: #45×4 BP’s
Women: #45+#25 x 2 BP’s
RX:
8/10 DB Hang Squat Cleans #55/35
2 Rope Climbs
10 HSPU
PERFORMANCE:
8/10 DB Hang Squat Cleans #45/25 (#35/15(20)
8 HSPU (6 assisted HSPU or
12 OH Swings #44/25+)
1 Rope Climb (1 assisted Rope Climb or 6 C2G Walk Outs)