January 20, 2017
FRIDAY!
STRENGTH: (18:00) Back Squats (Speed Squats)!
Warm up to 65% of your 1 Rep MAX Back Squat and perform the following:
12 sets x 2 Reps every 45 seconds! Avoid partnering up if possible. Focus on driving up out of the whole. Use chips!
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
3 Rep Semi Heavy Back Squat! OK to Partner up!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
250 M Row (5)
12 Alt. KB Cleans (from the ground) #44/25
15 Knee Ins
MET CON: 8:00 Clock!
Goal: Complete the set of 18 or more! Work AFAP and perform as much of the KB work UB as possible.
Never Ending Ladder:
3-6-9-12-15-18-21-24-27-30…
Competitor:
Box Jumps “24/20
OH Swings #70/53
RX:
OH Swings #53/35
Box Jumps “24/20
Performance:
Alt. Box Jumps “24/20
(Step Ups)
OH Swings #44/25