June 27, 2017
THURSDAY!
STRENGTH: (15:00)
5×3 Front Squat (from the ground)
Perform progressively loading
sets of 3-3-3-3-3 Front Squats
(UB) from the ground: 1 Squat Clean + 2 Front Squats for the time allotted. Note: Your 5×3 does not include your warm up sets. Form is Key!
*Clips are required. De load with Care.
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Front Squat
from the ground, any style: Squat Clean, Power or Hang Power Clean + 2 Front Squats focusing on form and technique. Do not go to failure.
Skill Work: Practice with BB Only or Lighter Weight. Perform 3+ reps (UB) resting between each set. Work in a Core based exercise (50 Bicycle Kicks, 15 BFSU or Sit Ups or 12 Double Knee Hugs). MOD: OK to Front Squat from the rack.
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
15 Squat Jumps (Air Squats)
50 Jumping Jacks
20 Alt. Plank Climbs
30 Russian Twists #12/8 Wall Ball
MET CON: (15:00) For Time!
COMPETITOR:
400 M Run
30 Alt. OH Lunges #115/85
30 OTB Burpees
30 Alt. OH Lunges
400 M Run
RX:
400 M Run
30 Alt. OH Lunges #95/65
30 OTB Burpees
30 Alt. OH Lunges
400 M Run
PERFORMANCE:
200 M Run
30 Alt. OH Lunges #75/45
(BB BN Alt. Lunges or DB Alt. Suitcase Lunges #25/15)
200 M Run
30 OTB Burpees (MOD: Burpees Only, not OTB)
200 M Run
30 Alt. OH Lunges
200 M Run