May 3, 2016
TUESDAY
STRENGTH: (15:00) Split Jerk!
Work up to a 2 Rep MAX Split Jerk (UB). Once you hit your MAX and if there’s time, drop down to 80% of your 2RM and perform 3 more sets of 2 reps, however, the emphasis should be placed on your 2RM.
SCALE DOWN OPTION:
3 Rep Semi-Heavy Push Jerk or Push Press.
STRENGTH ALTERNATIVE:
12:00 AMRAP!
250 M Row (5)
10 BB or DB Push Press #95/65 (35/25 DB’s)
50 Bicycle Kicks
MET CON: 12:00 AMRAP!
Goal: 4R+!
E:
10 D-HSPU’s
Men: 45X2 + 25×2 BP’s
Women: 45X2 BP’s
10 Box Jump Overs “30/24
50 Dubs
RX:
35 Dubs
10 HSPU’s
10 Box Jump Overs “24/20
Scaled:
25 Dubs (15 Dub-A or 75 Singles)
10 Box Jump Overs “24/20
(Alt. Step Ups)
8 HSPU’s (Assisted HSPU, 3 Wall Walks or 10 HRPU’s)