October 18, 2016
STRENGTH: (15:00) OH Squats!
Work up to a 3 Rep MAX OH Squat.
Clips are required. De Load with care!
SCALE DOWN OPTION:
3 rep Semi Heavy OH Squat or skill work from the rack or the ground. Form is key!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
200 M Run
16 Alt. KB High Pull + Russian KB Swing #44/25
12 Hollow Rocks
MET CON: 12:00 Clock!
E: 4RFT!
10/8 D-HSPU
Men: #45+#25 x 2 BP’s
Women: #45+#15 x 2 BP’s
12 Alt. DB Snatches #75/45
50 Dubs
RX: AMRAP!
12 HSPU
12 Alt. DB Snatches #55/35
30 Dubs
SCALED: AMRAP!
25 Dubs (20 Dub-A or 65 Singles)
12 Alt. DB Snatches #45/25
10 HSPU (8 assisted HSPU, 3 Wall Walks or 8 C2G Walk Outs)