December 13, 2016
TUESDAY!
STRENGTH: (15:00)
Work up to a heavy set for the day:
1 Full Clean +
3 Front Squats (UB)
*Clips are required. De Load with Care!
SCALE DOWN OPTION(S):
1. 1 Power Clean +
2 Front Squats (UB)
2. 1 Power Clean +
1 Hang Power Clean +
1 Front Squat (UB)
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
10 Hang Power Cleans #95/65 (#75/45)
15 Hollow Rocks
Parking Lot FC Run #35/25
MET CON: For Time (15:00)!
Ladder:
WBS: 10, 15, 20, 25, 30
Pull Ups: 5, 10, 15, 20, 25
*Perform 5 Burpees after EACH round (for a total of 25 reps).
Goal: Sub 12:00! Perform as much of the work UB as possible. REST no more than 7-9 seconds at a time. Practice Not walking out your Burpees. Practice being fast :muscle::skin-tone-2:!
E:
Pull Ups
Wall Ball Shots #30/20 (10ft./9ft.)
RX:
Wall Ball Shots #20/14 (10ft./9ft.)
Pull Ups
SCALED:
Wall Ball Shots #14/12 (10ft./9ft.)
Pull Ups (Jumping Pull-Ups or Ring Rows)