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May 8, 2017

MONDAY!

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

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

Power Clean + Push Jerk!

Competitor:
#135/95x7x3:00
#155/105+x5x3:00
#185/125+x3x4:00

RX:
#115/85x7x3:00
#135/95x5x3:00
#165/105+x3x4:00

Performance:
#105/75 (#95/65)x7x3:00
#115/85 (#105/75)x5x3:00
#135/95 (#115/85)x3x4:00

SCALE DOWN OPTION(s):
1) At a challenging weight, perform 4-6+ reps EMOM. Do not p-load.

2) Scale Down Option: Hang Power Clean + S2O. Ok to add weight!

3) 6 DB HPC + DB PP #25/15 + 8 Alt. Suitcase Lunges EMOM.

Clips are required. De Load with care!

MET CON: (15:00) 4RFT!

COMPETITOR:
5 Ring Muscle Ups
(Bar MU = RX but will be noted)
9 Box Jump Overs “30/24
200 M “MB” Run #50/30

RX:
200 M “MB” Run #40/20
9 C2B Pull Ups
12 Box Jump Overs “24/20

PERFORMANCE:
12 Pull Ups (12 Banded,
15 “CF-O” Jumping Pull Ups
or Ring Rows)

9 Box Jump Overs
(12 Alt. Step Ups) “24/20

200 M “MB” Run #30/15