September 30, 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 & 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 reps). 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: For Time (15:00)!
E:
150 Dubs
100 Wall Ball Shots #20/14 (10ft./9ft.)
75 Hang Power Cleans #95/65
RX:
100 Dubs
75 Wall Ball Shots #20/14 (10ft./9ft.)
50 Hang Power Cleans #95/65
SCALED:
50 Hang Power Cleans #75/45
(MOD: 50 Alt. KB Clean & Press w/Strike #44/25)
75 Wall Ball Shots #14/12
(10ft./9ft.)
100 Dubs (75 Dub-A or 250 Singles)