November 27, 2016
MOTIVATING MONDAY!
A) 10:00 (progressively loading) EMOM: Power Snatches!
“BB 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:
#105/65 x7x3:00
#115/75 x5x3:00
#135/85 x3x4:00
SCALED:
#95/55 x7x3:00
#105/65 x5x3:00
#115/75 x3x4:00
MOD(S):
1) Warm up to a challenging weight and stay at that weight for the entire EMOM (perform between 4-6 reps EMOM). Do not progressively load. OK to scale down to Hang Power Snatches.
2) Perform 8-10 Alt. DB Snatches #35/25 + 8 Split Jump Lunges (or 10 Alt. “FR” weighted Lunges).
B) MET CON: 15:00 Clock!
Ladder: 6-6-9-9-6-6
*Perform the following:
E: (Before each round):
1 Legless Rope Climb +
1 Traditional Rope Climb (b2b)
RX: (After each round):
2 Traditional Rope Climbs (b2b)
SCALED: (After each round):
1 Traditional Rope Climb (1 assisted Rope Climb or 12 KB SDL High Pulls #44/25)
Goal: Sub 13:00! Perform as many sets of the OHS UB as possible and the OTB Burpees AFAP.
E:
OH Squats #115/75
OTB Burpees
RX:
OH Squats #95/65
OTB Burpees
SCALED:
OH Squats #75/45
(BB Back Squats #95/65 or DB Front Squats #35/25)
OTB Burpees