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January 16, 2017

MOTIVATION MONDAY!

A) 15:00 Clock!
(progressively loading) Barbell Complex!

Take up to 15:00 to complete the following in the sequence listed below. Progressively Load as stated. Rest no longer than 5-7 seconds between each set. Rest as needed during each loading process (about 60-90 seconds MAX) but mind the clock! Focus on form (technique) and efficiency! Note: C/RX athletes must perform the workout as prescribed and complete it!

1 Power Clean +
1 Hang (full) Clean (UB)

Competitors:
10 x #135/95
8 x #155/105
6 x #175/115
4 x #195/125 (135)+
2 x #205/135 (145)+

RX:
10 x #115/75
8 x #135/85
6 x #155/95
4 x #165/105 (115)
2 x #185/115 (125)

Performance:
10 x #95/65 (75/45)
8 x #105/75 (85/55)
6 x #115/85 (95/65)
4 x #135/95 (105/75)
2 x #155/105 (115/85)

*Clips are required! De Load with care!

SCALE DOWN OPTION:
Follow the above rep scheme and loading process but scale down to 1 Power Clean + 1 Hang Power Clean (UB).

STRENGTH ALTERNATIVE:
15:00 AMRAP!

5 Sets (BBC) #95/65
200 M Run
15 Hollow Rocks!

B) MET CON: 12:00 AMRAP!

Goal: 6R+! Perform as much of the work UB as possible! RKBS must be performed at chest height!

BUY IN: 25 Burpees!

Competitor:
35 Double Under’s
15 Russian KB Swings #70/53

RX:
15 Russian KB Swings #53/35
25 Double Under’s

Performance:
20 Double Under’s (60 Singles)
15 Russian KB Swings #44/25