May 23, 2017
TUESDAY!
STRENGTH: (15:00)
5×3 Power Snatches (UB)
Perform progressively loading sets of 3-3-3-3-3 reps 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 Power Snatches (or Hang Power Snatches) focusing on form and technique. Do not go to failure.
Skill Work: Practice PS or HPS with BB Only or Light Weight. Perform sets of 4-6+ reps resting between each set.
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
10 Hang Power Snatches #75/45
10 Burpees
200 M Run
12 Knee Ins
MET CON: (15:00) For Time!
BUY IN: 400 M Run!
*Note: All OHL are alternating!
COMPETITOR:
Dub Ladder: 175-100-75
Perform the following AFTER
each set of Dubs:
(cone to cone on the patio)
L-Arm OH Walking Lunge
R-Arm OH Walking Lunge
#55/35 DB
RX:
Dub Ladder: 100-75-100
Perform the following BEFORE
each set of Dubs:
12 L-Arm OH Stationary Lunge
12 R-Arm OH Stationary Lunge
#45/25 DB
PERFORMANCE:
Dub Ladder: 100-75-50 or
Singles Ladder: 250-200-150
Perform the following AFTER
each set of Dubs (or Singles):
12 L-Arm OH Stationary Lunge
12 R-Arm OH Stationary Lunge
#35/15(20) DB
MOD: 30 Alternating Suitcase
Lunges using 2 DB’s.