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April 12, 2017

WEDNESDAY!

STRENGTH: (15:00)
“Floor Pause” Deadlifts!

Take 90% of your 1 Rep MAX Deadlift and perform the following:
70%x3
80%x3
90%x3+(AMRAP)

*Clips are required. De Load with Care!

SCALE DOWN OPTION:
3 Rep Semi Heavy Deadlift!

MET CON: 12:00 Clock!
(2:00 On/1:00 Off)

Perform a 2:00 AMRAP of the following. Rest every 2:00 for 1:00, then begin the AMRAP again (from the top) for a total of! Total rounds plus total misc. reps = your score! Goal: 6-8R+!

COMPETITOR:
10 HSPU
12 Alt. Front Rack Lunges #115/85

RX:
12 Alt. Front Rack Lunges #95/65
8 HSPU

PERFORMANCE:
6 HSPU (6 assisted HSPU or 9 S2O)
10 Alt. Front Rack Lunges #75/45
(Alt. BN Lunges or Alt. Suitcase Lunges #25/15+ DB’s)