Workout for 1/25/2017

Weightlifting/Monostructural Conditioning, Repeated Short

“Bobcat 17.1”
 For time,
 40 power cleans (140/100) SC = 60% 1RM

“Bobcat 17.2”
 For time,
 50 calorie row (43 for gals)
RX: Damper 5 for boys, 3 for girls

“Bobcat 17.3”
 AMRAP 5:
 Squat clean thrusters (165/110) SC = 60-70% of Push Press

Weightlifting Strength Development Progressive Series- Week 2 of 4

Shoulder or Push Press- Sets of 3
Load:
 Set 1: 3 x 63%
 Set 2: 3 x 72%
 Set 3: Max reps x 81%

After-Hour Accessory Exercise

Midline: Accumulate 4 minutes of face-down Chinese planks.

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After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Empty bar for warmup; check 60% p-clean max, 60-70% push press max, 63/72/81% of shoulder or push press maxes.