November 1, 2016
TUESDAY!
STRENGTH: (15:00)
“S2O” Barbell Complex!
Work up to a heavy set of the following complex (UB):
1 Push Press +
1 Push Jerk +
2 Split Jerks
Clips are required. De Load with Care!
SCALE DOWN OPTION:
1 Push Press + 2 Push Jerks or a 3 Rep Semi Heavy Push Press (UB)!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
250 M Row (5)
12 Push Press #95/65 (#75/45)
16 Split Jump Lunges
15 Hollow Rocks
MET CON: For Time (15:00)
BUY IN: 25 OH Swings!
E: #70/53
RX: #53/35
S: #44/25
Ladder: 3-6-9-12-9-6-3
Perform 15 OH Swings every 3:00 beginning at the 3:00, 6:00 & 9:00 mark!
Goal: Sub 12:30! Perform the KB Swings and rounds 3, 6 & 9 at the beginning and the end UB if possible!
E:
HSPU
Burpees
Box Jump Overs “30/24
RX:
Burpees
HSPU
Box Jumps “24/20
SCALED:
Box Jumps (Alt. Step Ups) “24/20
HSPU (assisted HSPU or DB Strict Press #35/25)
Burpees