January 25, 2017
THURSDAY!
A) For Time (15:00)!
Snatch Complex Ladder!
Perform the following (AFAP) in the sequence listed below. Progressively Load as stated. Note: C/RX athletes must perform the workout as prescribed and complete it!
*Clips are required. De Load with Care!
1 Power Snatch +
1 Hang Snatch (UB)
Competitors:
10 x #135/85
8 x #155/95
6 x #165/100 (105)+
4 x #175/105 (110)+
2 x #185/110 (115)+
RX:
10 x #105/65
8 x #115/75
6 x #125/85
4 x #135/95
2 x #155/100 (105)+
Performance:
10 x #75/45
8 x #85/55
6 x #95/65
4 x #115/75+ (105/70)
2 x #135/85+ (115/75)
SCALE DOWN OPTION:
Follow the above rep scheme and loading process but scale down to 1 Power Snatch + 1 Hang Power Snatch (UB).
STRENGTH ALTERNATIVE:
10 Hang Power Snatches #75/45 or 12 Alt. DB Snatches #25/15
250 M Row (5)
15 BFSU
MET CON: For Time (15:00)
Competitor:
1 Legless Rope Climb +
2 Traditional Rope Climbs
15 Deadlifts #285/195
400 M Run
2 Traditional Rope Climbs
12 Deadlifts
200 M Run
1 Legless Rope Climb +
2 Traditional Rope Climbs
9 Deadlifts
400 M Run
2 Traditional Rope Climbs
6 Deadlifts
RX:
15 Deadlifts #225/155
2 Traditional Rope Climbs
400 M Run
12 Deadlifts
2 Traditional Rope Climbs
200 M Run
9 Deadlifts
2 Traditional Rope Climbs
400 M Run
6 Deadlifts
2 Traditional Rope Climbs
Performance:
400 M Run
1 Traditional Rope Climb (1 assisted Rope Climb or 15 KB SDL High Pulls #44/25+)
15 Deadlifts #205/135 (#185/115 or #165/105)
200 M Run
1 Traditional Rope Climb
12 Deadlifts
200 M Run
1 Traditional Rope Climb
9 Deadlifts
400 M Run
1 Traditional Rope Climb
6 Deadlifts