December 27, 2016
TUESDAY!
STRENGTH: (15:00)
Clean & Jerks!
Work up to a heavy set of 2 Cleans + 1 Split Jerk! Perform 1 Clean, drop and reset resting no more than 5-7 sec, then perform 1 Clean + 1 Split Jerk (UB).
*Clips are required. De Load with Care!
SCALED DOWN OPTION:
2 Power Cleans + 1 S2O!
Follow the same guidelines as listed above.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
MET CON: 5RFT (15:00)!
Goal: Sub 13:00! Perform each round in 3:00 or less. Perform as much of the work UB as possible. REST no more than 7-9 seconds at a time.
E:
15 OH Swings #70/53
12/10 Ring Dips
10 “single arm” Alt. KB Hang Squat Cleans (w/strike)
RX:
15 OH Swings #53/35
10 Alt. “single arm” KB Hang Squat Cleans (w/strike)
10/8 Ring Dips
SCALED:
15 OH Swings #70/53
8/6 Ring Dips (6 Jumping Ring Dips w/Strict Pause at the top or 12 “20 Box Dips).
10 “single arm” Alt. KB Hang Squat Cleans w/strike (or 12 Alt. KB Dead Cleans AKA Power Cleans from the ground)