TUESDAY!
STRENGTH: (15:00)
Front Squats!
Take 90% of your 1 Rep Max (optional: add #20), then perform the following:
65%x5
75%x5
85%x5+(AMRAP)
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
3 or 5 Rep Semi Heavy Front Squats!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
20 Alt. DB Plank Rows #25/25
10/8 Calorie Bike
200 M Run
MET CON: 4RFT (12:00)!
COMPETITOR:
15 RKBS
10 DB Hang Squat Cleans
#55/35
500 M Row (5)
RX:
500 M Row (5)
10 DB Hang Squat Cleans
#45/25
15 RKBS #53/35
PERFORMANCE:
10 DB Hang Squat Cleans
#35/15+ (12 DB FS)
15 RKBS #44/25
12/10 Calorie Bike