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June 7, 2016

THURSDAY!

A) 10:00 (progressively loading) “Barbell Complex” EMOM!

“Barbell Cycling”

Note: E/RX must perform the workout as prescribed. We are looking for T&G reps (UB if possible).

Power Clean + Push Jerk!

E:
135/95x7x3:00
155/105x5x3:00
185/115x3x4:00

RX:
115/85x7x3:00
13/95x5x3:00
155/105x3x4:00

SCALED:
95/65x7x3:00
115/75x5x3:00
135/85x3x4:00

MOD:
1) Scale Down Option: Hang Power Cleans + S2O.

2) Warm up to a challenging weight and stay at that weight for the entire EMOM (4-6 reps). Do not progressively load.

2) Perform 8 DB HPC + DB PP #35/25 + 8 Air Squats EMOM.

MET CON: 7RFT (15:00)!

E:
35 Dubs
10 Hang Power Cleans #115/85
Parking Lot Sprint

RX:
Parking Lot Sprint
30 Dubs
10 Hang Power Cleans #95/65

SCALED:
10 Hang Power Cleans #75/45
25 Dubs (15 Dub-A or 55 Singles)
Parking Lot Sprint