July 31, 2017
MOTIVATING MONDAY!
STRENGTH: (15:00) BB Complex
Work up to 1 heavy set of the following BBC (UB) for
the time allotted:
1 Push Press +
1 Push Jerk +
2 Split Jerks (UB)
Form is Key! Clips are required. *Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
1 Push Press +
2 Push Jerks (UB)
3 Rep semi heavy Push Press or Push Jerk
Skill Work: Practice with Light Weight (progressing loading). Perform 1 rep (PP, PJ or SJ) UB focusing on form and technique.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
10 Push Press #95/65 (#75/45)
20 Bar Hop Overs
20 Plank Hold Shoulder Taps
200 M Run
MET CON: 10:00 AMRAP!
Goal: 5R+
COMPETITOR:
1 Ring Muscle Up +
5 Strict Ring Dips (MU is
not a Ring Dip)
8 Alt. DB Ground to OH #75/45
35 Double Under’s
RX:
30 Double Under’s
10/8 Ring Dips
10 Alt. DB Ground to OH #55/35
PERFORMANCE:
25 Double Under’s (18 Dub-A or 75 Singles)
12 Alt. DB Ground to OH #45/25
6/4 Ring Dips (6 Jumping w/pause or 12 “20 Box Dips)