MONDAY!
STRENGTH: (12:00)
Strict Press!
Take 90% of your 1 Rep MAX, then perform the following:
75%x5
85%x3
95%x1+(AMRAP)
*Burner: Drop down to 50% of your 1RM (or 90%) and perform an AMRAP until just before failure.
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
3 Rep Semi Heavy Push Press!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
20 Alt. KB Clean & Press #44/25
250 M Row (5)
20 Knee Ins
MET CON: For Time (15:00)!
COMPETITOR:
6 Bar Muscle Ups
27 Power Cleans #155/105
18 Shoulder to OH
6 Bar Muscle Ups
(R-MU = RX but will be noted)
18 Shoulder to OH
27 Power Cleans
6 Bar Muscle Ups
RX:
9 C2B Pull Ups
27 Power Cleans #135/95
18 Shoulder to OH
9 C2B Pull Ups
18 Shoulder to OH
37 Power Cleans
9 C2B Pull Ups
PERFORMANCE:
9 Pull Ups
(18 Jumping P-Ups
or 9 R-Rows)
27 Power Cleans (HPC)
#115/75 (#95/65)
18 Shoulder to OH (DB PP)
9 Pull Ups
18 Shoulder to OH
27 Power Cleans
9 Pull Ups