May 26, 2016
WEDNESDAY!
A) 10:00 Clock! Progressively Loading 7:00 EMOM: Power Cleans!
Perform 3 Power Cleans (UB) every minute on the minute for 7:00!
Suggested Starting Weight:
E: #155/105
RX: #135/85
Scaled: #115/75
Progressively load every minute on the minute for 7:00, then (in minute 8) drop down to 75% of your 3 Rep Heavy (or MAX) for the day and perform as many reps as possible (UB) in minute 9 for 1:00!
SCALE DOWN OPTION:
Perform the above workout but do not progressively load. Instead, work up to a challenging weight (before the workout begins) and stay at that weight for the entire EMOM… performing 3 to 6 reps + 3 OTB Burpees (every minute on the minute). MOD: Hang Power Cleans or DB HPC #35/25.
STRENGTH ALTERNATIVE:
7:00!
12 Ball Slam
250 M Row (5)
12 Assisted Leg Raises (Sit Ups)
B) MET CON: 15:00 Clock!
E: 5RFT!
7/5 Strict HSPU
8 Hang Power Cleans #155/105
200 M Run
RX: 5RFT!
8 Hang Power Cleans #135/95
10 HSPU
200 M Run
Scaled: AMRAP!
200 M Run
8 Hang Power Cleans #115/75
6 HSPU (6 Assisted HSPU or 30 Alt. Plank Hold Shoulder Taps)