February 13, 2017
MOTIVATING MONDAY!
STRENGTH: For Time (12:00)
Power Clean Ladder!
Goal: Perform as much of the work UB as possible!
Competitor:
10x#155/115
8x#175/125
6x#195/135
4x#205/145
6x#195/135
8x#175/125
10x#155/115
RX:
10x#135/95
8x#155/105
6x#165/115
4x#185/125
6x#165/115
8x#155/105
10x#135/95
Performance:
10x#115/75 (#75/45)
8x#135/85 (#85/55)
6x#155/105 (#95/65
4x#165/115 (#115/75)
6x#155/105 (#95/65)
8x#135/95 (#85/55)
10x#115/75 (#75/45)
*Clips are required. De Load with Care.
SCALE DOWN:
Work up to a 1 Rep or 3 Rep Semi Heavy Power Clean or Hang Power Clean.
STRENGTH ALTERNATIVE:
10:00 – 12:00 AMRAP!
10 Power Cleans (Hang Power Cleans) #95/65 (#75/45)
50 Alt. Toe Taps (“16 box)
50 Bicycle Kicks
MET CON: For Time (12:00)!
Goal: Sub 10:30! Perform as much of the T2B UB as possible. Work (run) at about 85%-90%!
Competitor:
200 M “MB” Run #50/30
9 Burpees
15 T2B
200 M “MB” Run
12 Burpees
12 T2B
200 M “MB” Run
15 Burpees
9 T2B
200 M “MB” Run
RX:
200 M “MB” Run #40/20
12 T2B
6 Burpees
200 M “MB” Run
9 T2B
9 Burpees
200 M “MB” Run
6 T2B
12 Burpees
200 M “MB” Run
Performance:
9 T2B (12 Hanging Knee Raises or 12 Double Knee Hugs)
6 Burpees
200 M “MB” Run #30/15
9 T2B
9 Burpees
200 M “MB” Run
9 T2B
12 Burpees
200 M “MB” Run