August 28, 2017
MOTIVATING MONDAY!
STRENGTH: (15:00)
5×3 Push Press
Perform progressively loading sets of 3-3-3-3-3 Push Press (UB) for the time allotted. Note: Your 5×3 does not include your warm up sets. NO rebounding. Form & technique are
key!
*Do not let empty BB’s drop when de loading your bar! Clips are required.
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Push Press
focusing on form and technique. Do not MAX out!
Skill Work: Practice with a BB Only or Light Weight. Perform 3-5+ reps (UB) resting between each set.
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
16 Alt. Front Rack (1 DB) Lunges #25/15 DB
8 Alt. Single Arm DB Plank Row + Clean & Jerk
50 Flutter Kicks
MET CON: (12:00) For Time!
Goal: Sub 10:00
BB Weight:
C: #105/75
RX: #95/65
P: #75/45
DB Weight:
C: #55/35
RX: #45/25
P: #35/15 or 20
15 Power Snatches (Hang
Power Snatches)
25 Weighted DB Sit Ups
15 Power Snatches
20 Weighted DB Sit Ups
15 Power Snatches
15 Weighted DB Sit Ups
15 Power Snatches
10 Weighted DB Sit Ups
15 Power Snatches
5 Weighted DB Sit Ups
*MOD: 12:00 AMRAP!
16 Alt. DB Snatches #25/15+
10 Weighted DB Sit Ups (or
12 BFSU)
Parking Lot Run