August 4, 2016
THURSDAY!
A) 10:00 (progressively loading) EMOM!
“Barbell Cycling”
Note: E/RX must perform the workout as prescribed. We are looking for T&G reps (UB if possible).
“Power Snatches”
E:
115/75+x7x3:00
135/85+x5x3:00
155/95+x3x4:00
RX:
105/65x7x3:00
115/75x5x3:00
135/85x3x4:00
SCALED:
95/55x7x3:00
105/65x5x3:00
115/75x3x4:00
MODS:
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 the above workout but scale down to Hang Power Snatches! OK to scale down to a set number of reps (4-6) and weight as suggested in MOD 1.
3) Perform 10 DB Thrusters #35/25 + 8 Split Jump Lunges or Alt. Lunges.
MET CON: For Time (15:00)!
*BUY IN: 400 M Run!
E: 4RFT!
8/10 Alt. DB Snatches #75/45
10 Hurdle Jump Over’s “24/20
RX: 4RFT!
10/12 Alt. DB Snatches #55/35
10 Box Jump Over’s “24/20
SCALED: AMRAP!
12 Alt. DB Snatches #45/25
10 Box Jump Over’s “24/20
(Alt. Step Up’s ONLY)
Coaches Intent of the Met Con! Level of Intensity: Semi High to High (80%-90%). Suggested Strategy: Run at 85%, Pace