August 24, 2017
THURSDAY!
STRENGTH: (15:00) 5×1 BB Complex:
2 Squat Cleans +
1 Split Jerk
Perform progressively loading sets of 1-1-1-1-1 of the above BBC for the time allotted. *Drop after the first clean but rest no more than 5-7 seconds, then complete the complex (UB). Note: Your 5×1 does not include your warm up sets. Form is Key!
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
1 Squat Clean or Power Clean
+ 2 Push Jerks
1 Power Clean or Hang Power Clean + 1 or 2 Push Jerks or 1 or 2 Push Press
Skill Work: Practice with Light
Weight (progressing loading) of any variation focusing on form and technique.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
16 Alt. Plank Rows #25/15
20 Bar Hop Overs
16 Double Knee Hugs (BFSU)
200 M Run
MET CON: 10:00 AMRAP!
COMPETITOR:
12/10 Ring Dips
12 KB Sumo Deadlift High Pulls #70/53
12 Box Jump Overs “30/24
RX:
15 KB Sumo Deadlift High Pulls #53/35
10/8 Ring Dips
12 Box Jump Overs “24/20
PERFORMANCE:
12 Box Jump Overs (or 12 “same side only” Alt. Step Ups) “24/20
15 KB Sumo Deadlift High Pulls #44/25
8/6 Ring Dips (12 “20 Box Dips or 12 Standing DB Tricep Extensions #25/15 or #15/10