FRIDAY, DECEMBER 14TH 2018

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Ryan Barlow | December 13, 2018 | no comments |

A) WEIGHTLIFTING (FOR WEIGHT)

4 Rounds, completed with a running clock (18min. Window):

5 Split Jerks (climbing)
immediately into;
1min. of max cals on the Assault Bike/Rower/Ski Erg
Rest 2min.

*Try and stay within 5 cals your best and worst.

Scale: Do not climb in weight, practice footwork and timing.

B) METCON (FOR REPS)

10min. EMOM:
Odd: MAX Reps Hang Power Cleans (95/65)
Even: MAX Reps Push Press (95/65)
*5 Burpees EMOM

– Start With Burpees

*To be clear… Minute 1 is Hang Cleans. Minute 2 is Push Press. And you keep going back and forth. 5 burpees at the top of every minute.

S1/MRx: 4 Burpees OTM
S2/MS: 3 Burpees OTM; HPC/PP (65/45)

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