Monday
9.10.18
Strength/Skill
80 Alternating pistols, For Time
*Scale this as needed so that the test takes around 5-7 Minutes (7 minute time cap)
Boxes, J-Cups with bands or holding a counterbalance are all good scaling options. If you have RX pistols but not in this quantity, scale the reps first before the movement.
Conditioning
12 Minute AMRAP:
6 Power Cleans
12 Ring Dips
24 Double Unders
Level 3: 165/115
Level 2- 135/95
Level 1- A weight that the power clean is challenging, but sets of 2-3 connected reps should be possible. Goal in this workout is for the clean to be a challenging weight. Dips should be smooth and broken into smaller sets. Scale with push-ups if necessary. Workout should not necessarily be a burner but more smooth/steady