December 19, 2016
TUESDAY!
STRENGTH: (15:00)
S2O Barbell Complex!
Work up to a Heavy set:
1 Push Press +
1 Push Jerk +
2 Split Jerks (UB)
*Form is Key!
*Clips are required. De Load with Care!
SCALE DOWN OPTION(S):
1 Push Press +
1 Push Jerk +
1 Split Jerk (or 2 Push Jerks instead of 1) UB
2 Rep Semi Heavy Push Jerk (or Push Press) UB
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
250 M Row (5)
10 S2O #95/65
12 Split Jump Lunges (Alt. FR weighted Lunges #25/15 – 1 DB)
12 BFSU
MET CON:
For Time (15:00 Clock)!
*Run the parking lot after each round!
Ladder: 3-6-9-9-9-6-3
E:
HSPU
Power Snatches #115/75
RX:
Power Snatches #95/65
HSPU
SCALED:
HSPU (assisted HSPU or C2G Walk Outs)
Power (Hang Power) Snatches #75/45 (or Alt. DB Snatches #35/25)