October 25, 2017

WEDNESDAY!

STRENGTH: (15:00)
5×3 Front Squat

Perform progressively loading
sets of 3-3-3-3-3 Front Squats. Note: Your 5×3 does not include your warm up sets. Form is Key!

*Clips are required. De load with Care. Do not let empty BB’s drop when de loading your bar!

SCALE DOWN OPTION(S):
3 Rep Semi Heavy Front Squat
focusing on form and technique. Do not go to failure.

Skill Work: Practice with Light
weight. Perform 3-8 reps (UB)
resting between each set. Include an alternating core based exercise (12-15 reps) between sets.

STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
50 DB Jack Press’ #25/15
16 Double Knee Hugs
500 M Row

SWOD: 12:00 AMRAP!
Goal: 6R-8R+

COMPETITOR:
35 Dubs
2 Squat Snatches #165/105

RX:
2 Squat Snatches #135/95
30 Dubs

PERFORMANCE:
3 Squat Snatches #115/75 (#95/65 or #75/45)

MOD: Hang Squat Snatches, Power Snatches or Hang Power Snatches)

25 Dubs (18 Dub-A or 75 Singles)