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February 7, 2017

TUESDAY!

STRENGTH: (15:00):
Front Squats!

Take 90% of your 1 Rep MAX, then perform the following:
75%x5
85%x3
95%x1+(AMRAP)

*Clips are required! De Load with Care!

SCALE DOWN OPTION:
3 Rep Semi Heavy Front Squat!

STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!

15 OH Swings #44/25
50 Alt. Toe Taps (“16 Box)
50 Bicycle Kicks
10 Double Knee Hugs

MET CON: 12:00 AMRAP!

Goal: 4R+! Limit rest periods to 5-7 seconds or less. Work at a competitive pace (80%+). Perform the BB work UB if possible.

Competitor:
12/10 Calorie Bike
10 Hang Power Cleans #135/95
12/10 Ring Dips

RX:
10/8 Ring Dips
10 Hang Power Cleans #115/75
12/10 Calorie Bike

Performance:
8/6 Ring Dips (12 “20 Box Dips)
10 Hang Power Cleans #95/65
12/10 Calorie Row (5)