September 26, 2017
TUESDAY!
STRENGTH: (12:00)
5×3 Strict Press
Perform progressively loading
sets of 3-3-3-3-3 Strict Press
(UB) for the time allotted. Note:
Your 5×3 does not include your
warm up sets. NO rebounding.
Form is Key!
*Do not let empty BB’s drop when de loading your bar! Clips are required.
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Push Press
focusing on Form. Do not go to failure.
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
12 Ball Slam #30/15
12/10 Calorie Bike
24 Russian Twists #12/8 WB
MET CON: (15:00) For Time!
Goal: Sub 12:00
Ladder: 4-8-12-16-12-8-4
COMPETITOR:
Toes to Bar
Hang Power Cleans #135/95
Alt. Pistol Squats
RX:
Toes to Bar
Hang Power Cleans #115/75
16 Weighted Split Jump Lunges
#25/15 DB (FR)
PERFORMANCE:
16 Split Jump Lunges (12 Alt.
Weighted “FR” Lunges #25/15)
Hang Power Cleans #95/65
(#75/45)
Toes to Bar (MOD: 8 T2B-A/T2R-A or 16 Hanging Knee Raises EACH round)