June 26, 2017
MONDAY!
STRENGTH: (15:00)
5×5 Push Jerk
Perform progressively loading (pre-calculated) sets of 5-5-5-5-5 Push Jerks (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 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) For Time!
Goal: Sub 10:30!
COMPETITOR: 7RFT!
3 Power Cleans +
6 Hang Power Cleans (UB) #115/85
9 Toes to Bar
RX: 7RFT!
6 Toes to Bar
3 Power Cleans +
6 Hang Power Cleans (UB) #95/65
PERFORMANCE: AMRAP!
3 Power Cleans
6 Hang Power Cleans #75/45
6 Toes to Bar (4 T2B-A, 9 Hanging Knee Raises or 9 BFSU)