Wednesday 26.07.2017

Scaled) 1) EMOM x 10:

Mins 1-5, 3 Power Cleans

Mins 6-10, 1 Power Clean (attempt to add weight each set)

2) "Power Play"

Ascending Ladder for 7:00

1 Power Clean + 60 Skips

2 Power Clean + 60 Skips

3 Power Clean + 60 Skips

Continue to add until time is called. We are looking for a weight we could cycle for 7+ reps when fresh

Rx) 1) EMOM x 5: Clean Pull + Hang Power Clean + Power Clean at 50%

EMOM x 5: Power Clean (building)

2) "Power Play"

Ascending Ladder for 7:00

1 Power Clean (135/95) + 30 Double Unders

2 Power Clean + 30 Double Unders

3 Power Clean + 30 Double Unders

...Continue until time is called

Comp) 1) Clean Pull + Hang Power Clean + Power Clean

OTM: Min 1 at 50%

min 2 at 54%

min 3 at 58%

min 4 at 62%

min 5 at 65%

min 6-10, 5 additional Power Cleans (building)

2) "Power Play" with (165/110)

3) Body Amor: A: 4 unbroken sets: 12 Unbroken Deadlifts 205/155

B: 3 Sets: 10 Barbell Bent over Rows

:20sec Superman Hold

30 Glute Bridges