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October 12, 2016

WEDNESDAY!

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:
#105/65 x7x3:00
#115/75 x5x3:00
#135/85 x3x4:00

SCALED:
#95/55 x7x3:00
#105/65 x5x3:00
#115/75 x3x4:00

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 and a set number of reps (between 4 & 6). Follow weight suggestion as stated in MOD: option 1.

3) Perform 10 DB Thrusters #35/25 + 8 Split Jump Lunges or Alt. Lunges.

Clips are required. De load with care!

B) MET CON: 4RFT (15:00)!

*PENALTY: Perform EACH set of Cleans UB (2 MAX penalties per round) or do the following (on the spot):
E: 6/4 Calorie Bike
RX: 8/6 Calorie Row (4)

E:
6 Power Cleans (UB) #155/105
6 Hang Power Cleans (UB)
200 M “MB” Run #50/30

RX:
200 M “MB” Run #40/20
6 Power Cleans (UB) #135/95
6 Hang Power Cleans (UB)

SCALED:
6 Power Cleans #115/75 (#95/65)

6 Hang Power Cleans

200 M “MB” Run #30/15

MOD:
8 Deadlifts +
4 Hang Power Cleans (DB HPC #35/25)

Note: Every 100 M for the run counts. Calories do Not go on the board.