September 2, 2016
FRIDAY!
STRENGTH: (15:00)
“Tempo” Front Squats!
Work up to a 3 Rep Heavy “Tempo” Front Squat. Take 3 seconds to drop down into the hole followed by a strict 3 second pause, then explode out of the hole. Clips are required. De Load with care!
SCALE DOWN OPTION: 3 Rep MAX or Semi Heavy Front Squat.
STRENGTH ALTERNATIVE:
12:00 AMRAP!
12 Alt. Lunges #35/25 DB’s
50 Bicycle Kicks
250 M Row (6)
MET CON: 12:00 Clock!
*Run the Parking Lot every 3:00 beginning at the 3:00, 6:00 & 9:00 mark!
Never Ending Ladder…
3-6-9-12-15-18-21…
E:
Box Jumps “30/24
Hang Power Cleans #135/95
RX:
Hang Power Cleans #115/85
Box Jumps “24/20
SCALED:
Hang Power Cleans #105/75 (#95/65 or #75/45). MOD: KB SDLHP #44/25
Box Jumps “24/20
(10 Alt. Step Ups)