January 31, 2017
TUESDAY!
A) 10:00 (progressively loading) “BB Complex” EMOM!
“Barbell Cycling”
Note: C/RX athletes must perform the workout as prescribed. We are looking for T&G reps (UB if possible).
Power Clean + Push Jerk!
Competitor:
#135/95x7x3 minutes
#155/105(110)x5x3 minutes
#185/125(130)x3x4 minutes
RX:
#115/85x7x3 minutes
#135/95x5x3 minutes
#165/105(110)x3x4 minutes
Performance:
#105/75 (#95/65)x7x3 minutes
#115/85 (#105/75)x5x3 minutes
#135/95 (#115/85)x3x4 minutes
SCALE DOWN OPTION(s):
1) Warm up to a challenging weight and stay at that weight for the entire EMOM (4-6 reps). Do not progressively load.
2) Scale Down Option: Hang Power Clean + S2O
3) Perform 6 DB HPC + DB PP #25/15 + 8 Alt. Suitcase Lunges EMOM.
Clips are required. De Load with care!
B) MET CON: 12:00 Clock!
BUY IN: 400 M Run!
Never Ending Ladder:
3-6-9-12-15-18-21-24…
Competitor:
Hang Power Cleans #115/85
T2B
RX:
T2B
Hang Power Cleans #95/65
Performance:
Hang Power Cleans #75/45
T2B (Hanging Knee Raises or Double Knee Hugs)