November 30, 2017
THURSDAY!
STRENGTH: (15:00)
5×1 BB Complex!
1 Power Snatch +
1 Hang Squat Snatch (UB)
Work up to a progressively loading heavy set of the above BBC for the time allotted. Form & technique are key!
*Clips are required. Do not let
empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
1 Power Snatch +
1 Hang Power Snatch (UB)
3 Rep Semi Heavy Power or Hang Power Snatch!
Skill Work: Pick 1 of the above
and practice with light weight
(progressing loading) focusing
on form & technique.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 Hollow Rocks
12 Ball Slam #30/15
12 KB High Pulls #44/25
MET CON: 12:00 AMRAP!
Goal: 4R-5R+
COMPETITOR:
Parking Lot FC Run #75/45
12 Toes to Bar
12 Thrusters (UB) #95/65 *Perform a 15/12 Calorie Bike if you break during the set.
RX:
Parking Lot FC Run #55/35
12 Thrusters #95/65
10 Toes to Bar
PERFORMANCE:
Parking Lot FC Run #45/25 DB’s
10 Thrusters (UB) #95/65 (#75/45) or DB Thrusters #25/15)
8 Toes to Bar (8 T2B-A or T2R-A or, 12 Hanging Knee Raises or 12 Double Knee Hugs