April 20, 2017
THURSDAY!
STRENGTH: (15:00)
Front Squats!
Take 90% of your 1 Rep Max
(optional: add #20), then perform
the following:
70%x3
80%x3
90%x3+(AMRAP)
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
3 Rep Semi Heavy Front Squats!
MET CON: For Time (15:00)!
Ladder:
FC-6-9-FC-12-FC-9-6-FC
Perform a FC Run as BUY IN, CASH OUT and as prescribed!
COMPETITOR: #55/35 DB’s
HRPU
Thrusters #105/75
Toes 2 Bar
RX: #45/25 DB’s
Toes 2 Bar
HRPU
Thrusters #95/65
PERFORMANCE: #25/15 DB’s
Thrusters (C&J) #75/45
Toes 2 Bar (Hanging Knee Raises
or Double Knee Hugs)
HRPU