May 19, 2017
FRIDAY!
STRENGTH: (15:00)
S2O BB Complex!
Work up to a Heavy set of the following:
1 Push Jerk +
2 Split Jerks (UB)
*Clips are required. De load with care!
SCALE DOWN OPTION(S):
1 Push Jerk +
1 Split Jerk (UB)
3 Push Press (UB) or
3 Push Jerks (UB)
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
10 Push Press #95/65 (#75/45) or DB Push Press #25/15
200 M Run
30 Russian Twists #12/8 WB
MET CON: 12:00
(alternating) EMOM!
COMPETITOR:
A) 40 Dubs
B) 8/5 “weighted” Strict Pull Ups
#20/14 or #14/12 WB
RX:
A) 35 Dubs
B) 8/6 Strict Pull Ups
(No Weight)
PERFORMANCE:
A) 6/4+ Strict Pull Ups (10 Banded
Strict Pull Ups or 12 Strict Ring Rows
B) 25 Dubs (75 Singles)