A. Every 2:00 for 3 – 2 Hang power clean
Every 2:00 for 3 – Hang power + power clean
Every 2:00 for 3 – 1 Power clean
M: 4 RFT
16 SA DB Box step overs 24/20 50/35 (DB at your side)
12 DB Snatch 50/35
**EMOM starting at 0:00 perform 6 Ring dips
Program Notes:
A continuation from last week, your strength today is a progression to a heavy single for the day on your power clean. Maintain good positions as you build today! Your metcon is a little break from spiked
heart rates today for more of a muscular fatigue workout. This has a little bit of a grip element to it, with extra motivation to hang on to your DB so those dips dont add up.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 70/50, strict dips
Intermediate: 35/20, Matador
Scaled: 25/15, box dips, pushup
Beginner: 25/15, box dips, pushup
Longevity:*** Consult coach for managable dip scale