November 20, 2017
MOTIVATING MONDAY!
STRENGTH:
STRENGTH: (15:00) 5×1 BB Complex!
Work up to a progressively loading 1-1-1-1-1 sets of the above BBC for the time allotted. Do not rebound. Form & technique are key!
1 Squat Clean +
1 Hang Clean +
1 Split Jerk (UB)
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
1 Squat Clean +
1 Hang Clean +
1 Push Jerk (or PP) (UB)
1 Power Clean +
1 Hang Power Clean +
1 Shoulder to OH (UB)
Skill Work: Pick 1 of the above and practice with light weight (progressing loading) focusing on form & technique.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 Ball Slams #30/15
12 Weighted Sit Ups #15/10
12/10 Calorie Row
MET CON: 10:00 AMRAP!
Goal: 4R-5R+
COMPETITOR:
9 Hang Power Cleans #135/95
25 Double Under’s
9 Shoulder to OH
25 Double Under’s
RX:
9 Hang Power Cleans #115/75
20 Double Under’s
9 Shoulder to OH
20 Double Under’s
PERFORMANCE:
9 Hang Power Cleans #95/65 (#75/45)
15 Double Under’s
(10 Dub-A or 45 Singles)
9 Shoulder to OH
25 Double Under’s