June 15, 2017
THURSDAY!
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. Form is Key!
*Clips are required. De load with Care.
SCALE DOWN OPTION(S):
3 Rep Semi Heavy 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 Climbs
50 Flutter Kicks
MET CON: 10:00 AMRAP!
Goal: 5R+
COMPETITOR:
Parking Lot Run
6 OTB Burpees
9 Deadlifts #155/105
6 Shoulder to OH
RX:
6 OTB Burpees
9 Deadlifts #135/95
6 Shoulder to OH
Parking Lot Run
PERFORMANCE:
6 OTB Burpees
9 Deadlifts #115/75 (#95/65
or #75/45)
6 Shoulder to OH
Parking Lot Run