March 27, 2017
MOTIVATING MONDAY!
STRENGTH: 10:00 EMOM!
“Power Clean + Push Jerk”
C/RX athletes must complete the workout as prescribed. Heaviest weight TBR on W.B.!
COMPETITOR:
#135/95x5x4 min
#155/105x3x3 min
#185/125x2x3 min
RX:
#115/85(75)x5x4 min
#135/95(85)x3x3 min
#155/105(95)x2x3 min
PERFORMANCE:
#95/65(55)x5x4 min
#105/75(65)x3x3 min
#115/85(75)x2x3 min
SCALE DOWN OPTION(s):
1) Scale Down the “P” loads as needed or… 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: 6-8 Deadlifts + 6 S2O.
3) STRENGTH ALTERNATIVE:
Perform 10 OH Swings #44/25 + 8 Alt. Reverse Suitcase Lunges #25/15 DB’s EMOM.
B) MET CON: 10:00 EMOM!
C/RX athletes must complete the work as prescribed! Total Reps (231) = Your Score. Minus reps Not completed from your total.
COMPETITOR:
6 OTB Burpees
9 Hang Power Cleans #115/85
6 TTB
RX:
6 TTB
6 OTB Burpees
9 Hang Power Cleans #95/65
PERFORMANCE:
6 OTB Burpees
9 Hang Power Cleans #75/45
6 TTB (9 Hanging Knee Raises or 9 BFSU). *MOD total = 264!