July 17, 2017
STRENGTH: (15:00) BB Complex
Perform 5 progressively loading sets of 1-1-1-1-1 (UB) of the BBC for the time allotted:
2 (full) Cleans +
1 Jerk: Split Jerk or Push Jerk (UB)
Note: OK to drop after the first clean but rest no more than 5-7 seconds between cleans. Your 5×1 does not include your warm up sets. Form is Key! Clips are required. De load with Care.
SCALE DOWN OPTION(S):
Perform 5×1 of (any style)…
1 Clean +
1 Jerk (UB)… focusing on form and technique. Do not go to failure.
Skill Work: Practice with BB Only or Light Weight. Perform 1 set (any style) UB if possible. Rest as needed between sets but mind the clock.
12:00 – 15:00 AMRAP!
16 Alt. KB Transfers
12 Alt. KB Cleans (ground)
16 Alt. P-Hold Shoulder Taps
12/10 Calorie Bike
MET CON: 12:00 AMRAP!
Goal: 117 Reps+
OH Squat & DOUBLE Hop Over OTB Burpees “Never Ending Ladder”: 3-6-9-12-15-18+
C/RX Athletes: Run 200 M at the 3:00 & 7:00.
P Athletes: Will do the same at the 4:00 & 8:00 mark.
*OH Squat MOD: DB Front Squats (#25/15+)
or BB Back Squats