October 26, 2017
THURSDAY!
A) 10:00 (progressively loading)
BB Cycling “Power Clean + Push Jerk” EMOM!
Note: C/RX athletes must perform the workout as prescribed. We are looking for T&G reps (UB). No singles allowed for UB!
Clips are required. De Load with care!
Competitor: (UB)
#135/95x7x3:00
#155/105(110)x5x3:00
#185/125(130)x3x4:00
RX:
#115/85x7x3:00
#135/95x5x3:00
#165/105(110+)x3x4:00
Performance:
#105/75 (#95/65)x7x3:00
#115/85 (#105/75)x5x3:00
#135/95 (#115/85)x3x4:00
SCALE DOWN OPTION(s):
1) Warm up to a challenging weight and stay at that weight for the entire EMOM (4-6 reps UB). Do not progressively load!
2) Scale Down Option: Hang Power Clean + S2O
3) Perform 6 DB PC or HPC + DB PP #25/15 + 8 Alt. Suitcase Lunges EMOM
B) MET CON: 12:00 AMRAP!
Goal: 3R-4R+
COMPETITOR:
1 Legless Rope Climbs +
1 Traditional Rope Climb
(cone to cone) HS Walk 1x
10 Alt. KB Cleans #70/53 (any style)
RX:
10 Handstand Push Ups
2 Traditional Rope Climbs
12 Alt. KB Cleans #53/35 (any style)
PERFORMANCE:
12 Alt. KB Cleans #44/25 (any style)
1 Traditional Rope Climb (1 assisted Rope Climb 12 BF Sit Ups
8 Handstand Push Ups (8 assisted HS Push Ups or 12 HRPU)