September 1, 2017
FRIDAY!
STRENGTH: (15:00)
5×5 “Floor Pause” Sumo Deadlift!
Perform progressively loading sets of 5-5-5-5-5 Sumo Deadlifts for the time allotted. Note: Your 5×5 does not include your warm up sets. No
T&G sets. Form is Key! Partner Up!
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION:
3 Rep Heavy “traditional”
Deadlift (No Pause).
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
15/12 Calorie Bike
16 Alt Plank Rows #25/15+ DB
50 Flutter Kicks
200 M Run
MET CON: (15:00) For Time!
COMPETITOR:
200 M Run
15 Hang Power Cleans #135/95
200 M Run
30 Toes to Bar
200 M Run
15 Hang Power Cleans
200 M Run
30 Toes to Bar
RX:
200 M Run
15 Hang Power Cleans #115/75
200 M Run
30 Toes to Bar
200 M Run
15 Hang Power Cleans
200 M Run
30 Toes to Bar
PERFORMANCE:
200 M Run
15 Hang Power Cleans #95/65 (#75/45) or 24 Alt. DB Hang Power Cleans #35/25
200 M Run
20 Toes to Bar (T2B-A, T2R-A, 30 Hanging Knee Raises or 30 Double Knee Hugs)
200 M Run
15 Hang Power Cleans
200 M Run
20 Toes to Bar