October 6, 2017
FRIDAY!
STRENGTH: (15:00)
5×2 Squat Clean & Split Jerk!
Take up to 15:00 to work up to
a 2 rep heavy set of Squat Clean & Split Jerk. Ok to drop and reset after the first set but rest no more than 5-7 seconds between sets! Form is key!
*Do not let empty BB’s drop when de loading your bar! Clips are required.
SCALE DOWN OPTION(S):
2 Semi Heavy Power or Hang Power Clean & Jerk (any style). Do not go to MAX out!
Skill Work: Keep it light focusing on form & technique!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
25 Calorie Bike
15 Sit Ups
20 Calorie Bike
15 Sit Ups
15 Calorie Bike
15 Sit Ups
MAX Calorie Row (till time is up)
MET CON: (12:00) For Time!
COMPETITOR:
200 M Run
15 Shoulder to OH #115/85
65 Dubs
12 Shoulder to OH #135/95
65 Dubs
200 M Run
10 Shoulder to OH #155/105
65 Dubs
5 Shoulder to OH #165/115
65 Dubs
200 M Run
RX:
200 M Run
15 Shoulder to OH #95/65
50 Dubs
12 Shoulder to OH #115/75
50 Dubs
200 M Run
10 Shoulder to OH #135/95
50 Dubs
5 Shoulder to OH #155/105
50 Dubs
200 M Run
PERFORMANCE:
200 M Run
35 Dubs (25 Dub-A
or 105 Singles)
15 Shoulder to OH #75/45
35 Dubs
12 Shoulder to OH #85/55
200 M Run
35 Dubs
10 Shoulder to OH #95/65
35 Dubs
5 Shoulder to OH #115/75
200 M Run