July 1, 2016
FRIDAY!
A) 10:00 (progressively loading) Power Snatch EMOM!
“Barbell Cycling”
Note: E/RX must perform the workout as prescribed. We are looking for T&G reps (UB if possible).
E:
95/65×8
95/65×8
115/75×6
115/75×6
135/85×4
135/85×4
135/85×4
155/95×3
155/95×3
155/95×3
RX:
85/55×8
85/55×8
95/65×6
95/65×6
105/75×4
105/75×4
105/75×4
115/85×2 to 3
115/85×2 to 3
115/85×2 to 3
SCALED:
75/45×8
75/45×8
85/55×6
85/55×6
95/65×4
95/65×4
95/65×4
105/75×2 to 3
105/75×2 to 3
105/75×2 to 3
MOD:
1) Warm up to a challenging weight and stay at that weight for the entire EMOM (4-6 reps). Do not progressively load.
2) Perform 8 Alt. DB Snatches #35/25 + 8 Split Jump Lunges or Alt. Lunges EMOM.
B) MET CON: 15:00 Clock!
E: 5RFT!
10/8 Ring Dips
Parking Lot FC Run #55/35 DB’s
10 Burpees
RX: 4RFT!
Parking Lot FC Run #45/35DB’s
10 Burpees
8/6 Ring Dips
SCALED: AMRAP!
10 Burpees
Parking Lot FC Run #35/25 DB’s
6/4 Ring Dips (Jumping Ring Dips or 12 Box Dips): “20 box/2 athletes per box. Note: Jumping R.D. are space permitting!