June 12, 2016
TUESDAY!
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) Perform the above workout but scale down to Hang Power Snatches!
2) Warm up to a challenging weight and stay at that weight for the entire EMOM (4-6 reps). Do not progressively load.
3) Perform 8 Alt. DB Snatches + 8 Split Jump Lunges or Alt. Lunges.
B) MET CON: 15:00 Clock!
*To be done 1x (@ any point):
E: 35/32 Calorie Bike
RX: 32/29 Calorie Bike
SCALED: 30/27 Calorie Bike
E: 5RFT!
6 EACH Single Arm “KB” Hang Squat Cleans #53/35
10/8 Ring Dips
RX: 4RFT!
6 EACH Single Arm “KB” Hang Squat Cleans #35/25
8/6 Ring Dips
SCALED: AMRAP!
6 EACH “DB” Hang Squat Cleans
#25/15+
6/4 RX Ring Dips (6 Jumping Ring Dips… space permitting or 12 “20 Box Dips).