July 11, 2017
TUESDAY!
STRENGTH: (15:00)
5×3 “Floor Pause” Sumo Deadlift!
*Clips are required. De load with care!
SCALE DOWN OPTION:
3 Rep Heavy “traditional” Deadlift (No Pause).
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
15 Russian KB Swings #44/25
16 Alt Plank Rows #25/15+ DB
200 M Run
MET CON: 10:00 EMOM!
Perform the following every minute on the minute for 10:00. C/RX athletes must complete the workout as prescribed.
COMPETITOR:
6 OTB Burpees
9 Deadlifts #135/95 +
3 Hang Power Cleans +
3 Hang Squat Cleans (UB)
RX:
6 OTB Burpees
9 Deadlifts #115/75 +
3 Hang Power Cleans +
3 Hang Squat Cleans (UB)
PERFORMANCE:
6 OTB Burpees
9 Deadlifts #95/65 (#75/45) +
3 Hang Power Cleans +
3 Hang Squat Cleans (UB if possible)
Or…
6 OTB Burpees
9 Deadlifts #95/65 (#75/45) + 6 Hang Power Cleans (9 DB Power Cleans #25/15)