February 22, 2017
WEDNESDAY!
STRENGTH: 10:00 EMOM!
“Power Clean + Push Jerk”
*C/RX athletes must perform (complete) the workout as prescribed.
Competitor:
#155/105x5x4 min
#185/125x3x3 min
#205/135(145)x2x3 min
RX:
#135/95x5x4 min
#155/105x3x3 min
#185/125x2x3 min
Performance:
#115/85(75)x5x4 min
#135/95(85)x3x3 min
#155/105(95)x2x3 min
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) STRENGTH ALTERNATIVE:
Perform 6 DB HPC + DB PP #25/15 + 8 Alt. Reverse Suitcase Lunges EMOM.
Clips are required. De Load with care!
MET CON: 15:00 Clock!
Goal: Sun 12:00! Perform the BB work and Dubs UB if possible!
*Perform the following at the 0:00, 3:00, 6:00 & 9:00 mark:
C: 35 Dubs
RX: 25 Dubs
P: 15 Dubs (MOD: 10 Dub-A) or 45 Singles
Competitor: 4RFT!
12 HRPU (knees off the ground)
12 Power Snatches #115/85
RX: 4RFT!
12 Power Snatches #95/65
12 HRPU (knees off the ground)
Performance: 5RFT!
10 Power Snatches #75/45
(Hang Power Snatches or Alt. DB Snatches #35/25)
10 HRPU