September 14, 2016
WEDNESDAY!
STRENGTH: (12:00) Strict Press!
Take 90% of your 1 Rep MAX Strict Press and perform the following:
75%x5
85%x3
95%x1+(AMRAP)
Clips are required. De load with care.
SCALE DOWN OPTION:
Work up to a 5 Rep or 3 Rep Semi Heavy Strict Press.
STRENGTH ALTERNATIVE:
12:00 AMRAP!
25 Dubs (75 Singles)
30 Mountain Climbers
12 (standing) Tri-Cep Extensions #25/15+
MET CON: 12:00 AMRAP!
PENALTY: Perform 1 Parking Sprint (1x per round) if you break during the set of Hang Power Cleans. SCALED athletes are excluded!
E:
*BUY IN: 800 M Run!
6 D-HSPU
Men: #45×4 BP’s
Women: #45+25 BP’s
6 Hang Power Cleans #155/105 (UB)
RX:
BUY IN: 800 M Run!
6 Hang Power Cleans #135/95
9 HSPU
SCALED:
BUY IN: 400 M Run!
6 HSPU (6 assisted HSPU or 9 S2O using the same BB or DB’s)
9 Hang Power Cleans #105/75 (#95/65 or #75/45) (MOD: DB HPC #35/25)