July 25, 2017
TUESDAY!
STRENGTH: (15:00)
5×3 Push Jerk
Perform progressively loading
sets of 3-3-3-3-3 Push Jerks (UB) for the time allotted. Note: Your 5×3 does not include your warm up sets. Form is Key!
*Clips are required. De load with Care.
SCALE DOWN OPTION(S):
5 or 3 Rep Semi Heavy Push Jerk or Push Press focusing on form and technique. Do not go to failure.
Skill Work: Practice with BB Only or Light Weight. Perform 5+ reps (UB) resting between each set.
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
10 Shoulder to OH #95/65
(#75/45)
50 Alt. Toe Taps (“16 box)
20 Alt. Plank Hold Shoulder
Taps
10 V-Ups (Sit Ups)
MET CON: (13:00) 3×3:00 AMRAPS!
“All Out” Engine work! Perform as many rounds as possible (AFAP) in 3:00. Rest 2:00, then repeat from the beginning for a total of 3 AMRAP’s! Goal = 8R – 10R+
COMPETITOR:
6 D-HSPU
Men: #45×4 BP’s
Women: #45+#25 BP’s x2
6 Box Jumps “30/24
6 C2B Pull Ups (UB)
RX:
6 Pull Ups (UB)
6 Box Jumps “24/20
6 HSPU
PERFORMANCE:
4 HSPU (4 assisted HSPU, 3 Wall Planks or 6 DB Strict Press #25/15)
6 Box Jumps “24/20
(8 Alt. Step Ups)
4 Pull Ups (6 Jumping Pull Ups, or 6 Ring Rows… NO Banded Pull Ups)