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August 23, 2016

TUESDAY!

A) 10:00 (progressively loading) EMOM!

“Barbell Cycling”

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

“Power Snatches”

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

MODS:
1) Warm up to a challenging weight and stay at that weight for the entire EMOM (4-6 reps). Do not progressively load.

2) Perform the above workout but scale down to Hang Power Snatches and a set number of reps (between 4 & 6). Follow weight suggestion as stated in MOD: option 1.

3) Perform 10 DB Thrusters #35/25 + 8 Split Jump Lunges or Alt. Lunges.

*Clips are required. De load with care!

B) MET CON: For Time (15:00)!

*Descending Ladder: 24-18-12-6

E:
DB G2O #75/45
Pull Ups
OTDB Burpees

RX:
Burpees
Pull Ups
DB G2O #55/35

SCALED:
Burpees
DB G2O #45/25
Pull Ups (Banded Pull Ups or Ring Rows)