August 31, 2017

THURSDAY!

MET CON: 10:00 (progressively loading) “BB Cycling” EMOM: Power Clean + Push Jerk!

Note: C/RX athletes must perform the workout as prescribed. Note to C: all
sets must be UB. *Clips are required. Do not let empty BB’s drop when de loading your bar!.

Competitor:
#155/95x5x3:00
#185/105(110)x3x3:00
#205/125(130)x2x4:00

RX:
#115/85x5x3:00
#135/95x3x3:00
#155/105(110)x2x4:00

Performance:
#95/65 (#75/45)x5x3:00
#115/75 (#95/65)x3x3:00
#135/95 (#115/75)x2x4:00

SCALE DOWN OPTION(s):
1) Warm up to a challenging weight and stay at that weight for the entire EMOM (4-6 reps). Do not progressively load.

2) Scale Down Option: Hang Power Clean + S2O

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

MET CON: 10:00 Clock!
Goal: 16+

Never ending Ladder:
2-4-6-8-10-12-14-16-18-20…
and so on!

COMPETITOR:
Burpees
Alt. Pistol Squats
D-Handstand Push Ups
Men: #45×2 BP
Women: #35×2 BP

RX:
Burpees
Handstand Push Ups
Weighted Split Jump Lunges
#25/15 (1) DB (Front Rack)

PERFORMANCE:
Handstand Push Ups (assisted HSPU or DB Strict Press #45/35 (BB Only). Note: Do Not drop empty Barbells!

Split Jump Lunges

Burpees