January 12, 2017
THURSDAY!
STRENGTH: (12:00)
Strict Press!
Take 90% of your 1 Rep MAX (optional: add #15, then perform the following:
70%x3
80%x3
90%x3+(AMRAP)
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
3 Rep Semi Heavy Push Press!
STRENGTH ALTERNATIVE:
12:00 – 15:00!
12 Alt. Clean & Press #44/25
12 SDL KB High Pulls
30 Russian Twists #12/8 WB
MET CON: 18:00 Clock!
Take up to 3:00 to complete AMRAP (AFAP) of the following. Rest 2:00, then repeat for a total of 4R! C/RX athletes must go UB as prescribed. Goal: 16-20+ rounds total!
Competitor:
6 Clean & Jerks #115/85 (UB)
6 OTB Burpees
6 TTB (UB)
RX:
6 Clean & Jerks #95/65 (UB)
6 OTB Burpees
6 TTB
Performance:
6 Clean & Jerks #75/45
(6 HPC + S2O)
6 Burpees (Not OTB)
6 TTB (9 Hanging Knee Raises or 9 Double Knee Hugs)