January 17, 2017
TUESDAY!
A) 15:00 Clock! (progressively loading) Barbell Complex!
Work up to a Heavy set:
1 Push Press +
1 Push Jerk +
2 Split Jerks (UB)
*Clips are required. De Load with care!
SCALE DOWN OPTION(S):
1 Push Press +
2 Push Jerks (UB)
Or…
3 Rep Semi Heavy Push Press
Or… Focus on Skill Work (from the ground)
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
10 S2O #95/65
(DB Push Press #25/15+)
10/8 Calorie Bike
30 Russian Twists #12/8 WB
MET CON: For Time (12:00)!
Goal: Sub 10:30! Strategize accordingly. Limit rest periods to 5-7 seconds. Work at a competitive pace (80%-90%). Reset Bike/Rower to 0 before each round.
Competitor: 3RFT!
12/10 Ring Dips
8 Sets: DB PP + Clean & Press #55/35 DB’s
12/10 Calorie Bike
RX: 4RFT!
12/10 Calorie Row (4)
10/8 Ring Dips
8 Sets: DB PP + Clean & Press#45/25 DB’s
Performance: 4RFT!
10 Sets: DB PP + Clean & Press #35/15+ DB’s
6/4 Ring Dips (12 “20 Box Dips)
9/7 Calorie Row (4)