June 5, 2017
MONDAY!
STRENGTH: (15:00)
5×3 Push Jerk
Perform progressively loading sets of 5-5-5-5-5
Push Jerk (UB) for the time allotted. Note: Your
5×5 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 3-5 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: 12:00 AMRAP!
*Goal: 4R-5R+
COMPETITOR:
4 (Full) Snatches #135/95
8 OH Squats
200 M Run
RX:
200 M Run
6 Power Snatches #115/75
8 OH Squats
PERFORMANCE:
6 Power (or Hang Power) Snatches #95/65 (#75/45)
MOD: 12 Alt. DB Snatches #35/25 (#25/15)
8 OH Squats
MOD: 10 Back Squats or 10 DB Front Squats #35/25 (#25/15)
200 M Run