MOTIVATING MONDAY!
STRENGTH: Barbell Complex!
Work up to a Heavy Set:
1 Power Snatch +
1 Hang (Squat) Snatch +
1 OHS (UB)
SCALE DOWN OPTION:
1 Power Snatch +
1 Hang Power Snatch +
1 OHS (UB)
Or…
1 Power Snatch +
1 Hang Power Snatch (UB)
Or…
Focus on Skill Work!
MET CON: 12:00 Clock!
Goal: Sub 10:30! Perform as much of the BB Work UB as possible (or 8/7 not resting more than 7-9 seconds at a time). Bike/Row at a competitive pace (90%)!
Competitor: 4RFT!
15 Thrusters #105/75
12 HRPU (knees off the floor)
12/10 Calorie Bike
RX: 4RFT!
12/10 Calorie Row (4)
12 Thrusters #95/65
10 HRPU (knees off the floor)
Performance: AMRAP!
12 Thrusters #75/45
(12 DB Thrusters #25+/15+)
10 HRPU
10/8 Calorie Row (4)