April 10, 2017
MONDAY!
A) MET CON: 12:00 AMRAP!
COMPETITOR:
12/9 Ring Dips
9 Hang Power Cleans #115/85
6 EACH (Not Alt.) DB Snatches #55/35
RX:
6 EACH DB Snatches #45/25
9/6 Ring Dips
9 Hang Power Cleans #95/65
PERFORMANCE:
6 EACH DB Snatches #35/15+
9 Hang Power Cleans #75/45
6/3 Ring Dips (6 Jumping
R-Dips w/strict
HOLD at the top or
12 standing DB Tricep
Extensions with “pause” at the top)
B) STRENGTH: (15:00)
BB COMPLEX!
Take up to 15:00 to work up to a heavy set for the day. Drop and reset after the first Clean (5 seconds MAX), then perform the second Clean + 1 Jerk UB:
2 (Full) Cleans +
1 Jerk (SJ or PJ)
* Clips are required. De Load with Care!
SCALE DOWN OPTION(S):
1 Clean & Jerk (any style from the ground)
1 or 2 Power (Hang Power) Cleans + 1 Shoulder to OH (PP, PJ or SJ) UB