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May 4, 2017

FRIDAY!

A) STRENGTH: (10:00)
Pull Ups!

OK to Partner Up!

Note: Sets do Not have to be UB but rest no more 5 seconds or so between reps. Rest as needed between sets but mind the clock!

COMPETITOR:
6-8×5 “weighted” Strict Pullups with a #20/14 or #14/12 Wall Ball.

RX:
6-8×3-5 Strict Pull Ups (No weight)

PERFORMANCE:
6-8×2 Strict Pull Ups or 8×5-8 Banded Strict Pull Ups

STRENGTH ALTERNATIVE:
10:00 AMRAP!

10 Banded Pull Ups or
12 Ring Rows
15 Hollow Rocks
250 M Row (5)

B) MET CON: 10:00 (progressively loading) EMOM: Power Snatches!

Note: E/RX must perform the workout as prescribed. We are looking for T&G reps (UB if possible).

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. At a challenging weight, perform 4-6 reps EMOM. Do not p-load. Scale Down Option: H-Power Snatches

2. Perform 8 Alt. DB Snatches #35/25 + 30 Bicycle Kicks

REST 2:00, then…

B) 5:00 EMOM!

Perform 5×12-15 (DB) weighted Sit Ups (heels planted, full ROM, keeping DB above chest height)
C: #55/35
RX: #45/25
P: #35/15 (20)+