October 26, 2016
WEDNESDAY!
STRENGTH: (15:00) (Full) Clean & (Split) Jerks!
Perform 7-8 sets of 2 Full Cleans + 1 Split Jerk! Drop after the first clean but take no more than 5 seconds to reset and perform the second clean + split Jerk (UB). Work at between 70-80% of your 1 Rep MAX. Rest as needed between sets but mind the clock.
Clips are required. De Load with Care!
SCALE DOWN OPTION(S):
1. If you know your 1RM Power (or Hang Power) Clean + S2O, perform the above.
2. Work up to a semi heavy set of any form of Clean & Jerk or keep it light focusing on skill work. Form is key!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
250 M Row (5)
50 Toe Taps (“16 Box)
12 SDL High Pulls #44/25
MET CON: 12:00 AMRAP!
(as many sets as possible)
Goal: 6-8+ sets!
BUY IN: 400 M Run!
Barbell Complex!
All 4 Sets must be UB:
1 Power Clean +
1 Hang Clean = 1 Set!
MOD:
Each set must be UB:
1 Power Clean +
1 Hang Power Clean = 1 Set!
E: #115/75 (+25 Dubs)
RX: #95/65 (+20 Dubs
SCALED: #75/45
(+15 Dubs or 35 Singles)
*Total sets = your score + misc. Dubs but only if you end with them!