July 19, 2017

WEDNESDAY!

STRENGTH: (15:00)
5×5 “Floor Pause” Deadlift!

Perform progressively loading sets of 5-5-5-5-5 Deadlifts for the time allotted. Note: Your 5×3 does not include your warm up sets.
No T&G sets! Form is Key! Partner Up!

*Clips are required. De load with care!

SCALE DOWN OPTION:
3 Rep Heavy “traditional” Deadlift (No Pause). OK to do
3 singles.

STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
16 Sumo DL High Pulls #44/25
16 Alt Plank Rows #25/15+ DB
200 M Run

MET CON: 12:00 Clock!

Perform the following every 1:30 for 12:00. Note: C/RX athletes must complete the workout as prescribed.

COMPETITOR:
35 Dubs
5 Power Snatches #135/95 (UB)

RX:
25 Dubs
7 Power Snatches #115/75

PERFORMANCE:
7 Power (or Hang Power) Snatches #95/65 (#75/45) or 12 Alt. DB Snatches #25/15

20 Dubs (15 Dub-A or 75 Singles)

7 BFSU