December 16, 2016
FRIDAY!
A) 10:00 (progressively loading) “BB 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:
#155/105x5x4 minutes
#185/115x3x3 minutes
#205/(125+)x2x3 minutes
RX:
#135/95x5x4 minutes
#165/105x3x3 minutes
#185/115x2x3 minutes
SCALED:
#115/85 x5x4 minutes
#135/95 x3x3 minutes
#155/105 x2x3 minutes
SCALE DOWN OPTION(s):
1) Warm up to a challenging weight and stay at that weight for the entire EMOM (4-6 sets). Do not progressively load.
2) Scale Down Option: Hang Power Clean + S2O.
3) Perform 6 DB HPC + DB PP #35/25 + 8 Alt. Suitcase Lunges EMOM.
Clips are required. De Load with care!
B) MET CON: 15:00 Clock!
Ladder: 4-6-8-10-8-6-4
*Sprint the parking lot every 3:00 beginning at the start of the clock followed by the 3:00, 6:00, 9:00 and 12:00 mark!
Goal: Sub 13:00! Keep moving! Limit rest periods to 7-9 seconds. Run at about 85%+*
E:
Burpee + TTB
“Hurdle” Jump Over’s “24/20
RX:
Box Jump Over “24/20
Burpee + TTB
SCALED:
TTB (TTR, Hanging Knee Raises, Double Knee Hugs)
Burpee + Box Jump Over’s (Burpee + Alt. Step Up’s ONLY “24/20