September 12 2017
TUESDAY!
STRENGTH: (15:00)
3 Rep MAX Power Cleans!
Take up to 15:00 to work up to a heavy set of 3 Power Cleans (UB). No pause or resetting at the bottom… T&G sets only. Form & technique are key!
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTIONS:
3 Rep semi heavy set of (singles) of Power or Hang Power Cleans. Rest no more than 5-7 seconds between each rep.
Skill Work: Keep the weight light and focus on form & technique. Perform 2 sets of 1-3 reps before adding weight.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
15 KB Sumo Deadlift High Pulls
#44/25
25 Dubs or 75 Singles
30 Mountain Climbers
15 Double Knee Hugs
“Remembering 9/11″…
16th Anniversary!
Family members who lost a loved one, survivors, uniformed officers and state and city leaders gathered at the 9/11 Memorial plaza on Monday to commemorate the 16th anniversary of 9/11. The names of the 2,983 men, women and children who were killed in the unfathomable attacks at the World Trade Center in New York, the Pentagon and near Shanksville, Pa. are and will always be remembered!
MET CON: 11:00 AMRAP!
BUY IN: 16 OTB Burpees!
COMPETITOR:
9 Bar Muscle Ups (Ring Muscle
Ups = RX but will be noted)
11 Hang Squat Cleans #135/95
RX:
11 Hang Squat Cleans #115/75
9 C2B Pull Ups / 11 Pull Ups
PERFORMANCE:
9 Pull Ups (11 banded or Jumping Pull Ups or 11 Ring Rows)
11 Hang Squat Cleans #95/65
or #75/45 (MOD: 11 BB or DB Front Squats or Back Squats)