November 6, 2017
MOTIVATING MONDAY!
STRENGTH: 15:00)
5×5 Front Squat (from the ground)
Perform progressively loading
sets of 5-5-5-5-5 Front Squats
(UB) from the ground for the time allotted. Note: The Clean = 1 Rep! Also, your 5×5 does not include include your warm up sets!
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Front Squat (rack) focusing on form and technique. Do not MAX out!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
15 Squat Jumps (Air Squats)
50 Jumping Jacks
20 Alt Toe Taps (“16 box)
MET CON: 12:00 AMRAP!
COMPETITOR:
12 OH Squats #115/75
6 Pull Ups
3 Bar Muscle Ups (R-MU = RX
but will be noted)
RX:
6 C2B Pull Ups
3 Pull Ups
12 OH Squats #95/65
PERFORMANCE:
9 OH Squats #95/65
(9 Back Squats or 12 DB Front
Squats #25/15)
9 Pull Ups (9 Banded Pull Ups, 12 Jumping Pull Ups or 9 Ring Rows)
12 Alt. DB Plank Rows (1 DB)