MONDAY 9.17.18

29 Min EMOM
(Every Minute on the Minute)
Min 1: 9 Clean and Jerks
MIn 2: 200 Meter Run

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#
RX Plus Women: 65#

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!

PROGRAM A

29 Min EMOM
(Every Minute on the Minute)
Min 1: 9  DB Clean and Jerks
MIn 2: 200 Meter Run

RX Men: 30-35#
RX Women: 20-25#

RX Plus Men: 40-45#
RX Plus Women: 30#

PROGRAM C

29 Min EMOM
(Every Minute on the Minute)
Min 1: 9 Clean and Jerks
MIn 2: 15 Cal Bike (Men) or 10 Cal Bike (women)
OR
18 Cal Row (Men) 12 Cal Row (Women)

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#
RX Plus Women: 65#

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!

Guys - this is an all time #blamejulian moment.  He created this for his birthday!  The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workut!  It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that!  Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back.  Keep arms long until you fully extend your knees and hips.  Shrug and pull under.  Stand and use your leg drive for the jerk.  Keep the belly tight with the bar overhead.

Run distance should take about 45 seconds.  If it takes longer than that on your first round - you are in trouble, so lower it down.

If you need to sub the run for weather or space reasons you may sub 45 seconds of double unders or 45 seconds of mtn climbers!