August 18, 2017
Friday!
STRENGTH: (15:00) 5×1
BB Complex
Perform 5 progressively loading
sets of 1-1-1-1-1 (UB) of the BBC for the time allotted:
1 Power Snatch +
1 Hang Squat Snatch (UB)
Your 5×1 does not include your warm up sets. Form is Key!
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
Perform 5×1 of 1 Power Snatch + 1 Hang Power Snatch (UB)… focusing on form and technique. Do not go to failure.
Skill Work: Practice with BB Only or Light Weight. Perform 1 set UB if possible (any variation or single movement).
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 Alt. DB Snatches #25/15
30 Mountain Climbers
Parking Lot FC Run (2 DB’s)
MET CON: 12:00 Alt. EMOM!
*Perform 3 Burpees every minute on the for 12:00 followed by 1 round of the following. Note: C/RX athletes must complete the work as prescribed!
COMPETITOR:
A) 12 Wall Ball Shots #30/20
(10ft./9ft.)
B) 6 Power Cleans #165/115
RX:
A) 12 Wall Ball Shots #20/14
(10ft./9ft.)
B) 6 Power Cleans #135/95
PERFORMANCE:
A) 6 Power Cleans (Hang Power Cleans #115/75 (#95/65 or 9 reps at #75/45)
B) 12 Wall Ball Shots #14/12 (10ft./9ft.)