November 28, 2017
TUESDAY!
STRENGTH: (15:00)
5×1 BB Complex!
2 Push Jerks +
1 Split Jerk (UB)
Work up to a progressively loading heavy set of the above BBC for the time allotted. Do not rebound. Form & technique are key!
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
2 Push Press +
1 Push Jerk (UB)
3 Rep semi heavy Push Press
or Push Jerk
Skill Work: Pick 1 of the above and practice with light weight (progressing loading) focusing on form & technique.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 Ball Slams #30/15
12 Weighted Sit Ups #15/10
12/10 Calorie Row
MET CON: 12:00 AMRAP!
Goal: 4R-5R+
COMPETITOR:
15/12 Calorie Bike
12 Handstand Push Ups
12 C2B Pull Ups
RX:
10 Handstand Push Ups
12 Pull Ups
15/12 Calorie Row
PERFORMANCE:
8 Handstand Push Ups (8 assisted Pull Ups or 8 C2G Walk Outs)
10 Pull Ups (10 Banded Pull Ups, 12 Jumping Pull Ups or 10 Ring Rows)
12/9 Calorie Bike