February 6, 2017
MOTIVATING MONDAY!
A) 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).
Competitor:
#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
Performance:
#95/55 x7x3:00
#105/65 x5x3:00
#115/75 x3x4:00
MOD(S):
1) Warm up to a challenging weight and stay at that weight for the entire EMOM (perform between 4-6 reps EMOM). Do not progressively load. OK to scale down to Hang Power Snatches.
2) Perform 8-10 Alt. DB Snatches #35/25 + 8 Split Jump Lunges (or 10 Alt. “FR” weighted Lunges).
*Clips are required. De Load with Care!
MET CON: 15:00 Clock!
Goal: Sub 12:30! Perform as much of the WB and Dub work UB or in as few sets as possible (suggested: 2-3 sets MAX). Rest no longer than 5-7 seconds. Work (Run) at a competitive pace (85%+).
Competitor: 4RFT!
400 M Run
25 Wall Ball Shots #20/14
(10ft./9ft.)
35 Dubs
RX: 4RFT!
400 M Run
20 Wall Ball Shots #20/14
(10ft./9ft.)
30 Dubs
Performance: 5RFT!
200 M Run
15 Wall Ball Shots #14/12
(10ft./9ft.)
20 Dubs (60 Singles)