Announcement
Happy Birthday Scott Armstrong!!
Strength – Front Squat Complex (1×3)
1 Front Squat + 1 Push Press + 1 Push Jerk
– Work up to a heavy in 10-12 minutes –
Workout – Metcon (AMRAP – Rounds and Reps)
CHRISTOPHER ROBIN
AMRAP 3 Minutes
3 Power Cleans (185/125)
3 Strict Handstand Push Ups
-rest 3:00-
AMRAP 3 Minutes
6 Power Cleans (155/105)
4 Strict Handstand Push Ups
-rest 3:00-
AMRAP 3 Minutes
9 Power Cleans (115/80)
5 Strict Handstand Push Ups
TARGET SCORE
Target number of Rounds each set:
Set 1: 4+ rounds
Set 2: 3+ rounds
Set 3: 2.5+ rounds
Minimum number of Rounds before scaling:
Set 1: 3 rounds
Set 2: 2.5 Rounds
Set 3: 2 rounds
Scaling Option
AMRAP 3 Minutes
3 Hang Power Cleans (mod)
3 Dumbbell Push Press (mod-light)
-rest 3:00-
AMRAP 3 Minutes
6 Hang Power Cleans (mod-light)
4 Dumbbell Push Press (mod-light)
-rest 3:00-
AMRAP 3 Minutes
9 Hang Power Cleans (light)
5 Dumbbell Push Press (mod-light)
Accessory – Warm-up (No Measure)
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
* If time permits or on your own