SATURDAY, DECEMBER 29TH 2018

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Ryan Barlow | December 28, 2018 | no comments |

7:30AM METCON

In teams of 3…

AMRAP12:
Front Squat (135/95)
*Every time the bar is dropped, each member of the team must complete 5 air squats (do not count towards total reps)
*Only one athlete works at a time

Rest 5min.

AMRAP 12:
6 Burpee-Over-Rower
6 Cal Row
6 Alt DB Snatch (50/35)
*Rounds cannot be split up (18 Reps/Round)

S1/MRx: FS (115/75); Step-Over is allowed on Burpees; DB SN (40/25)
S2/MS: FS (75/45); Standard Burpees; DB SN (25/15)

*Score for your team is sum of Reps for the two AMRAPS

8:30AM MOBILITY & RECOVERY

Focus Area: Quadricep, IT Band, Glute Med/Min:

Foam Roll + Dynamic Stretch + Static Stretch

9:00AM STRENGTH & SKILL

A) OLY COMPLEX (FOR WEIGHT):

Work up to a maximum of the following complex (15min Window):

Hang Power Clean + Push Press + Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk

B) SKILL METCON (FOR REPS):

AMRAP15:

3 Deadlifts at 70% of 1RM
3 Handstand Push-Ups
30 Double-Unders

S1/MRx: Reduced Height HSPU
S2/MS: Sub 1 Wall Walk; 60 Single-Unders

*If shoulder strength is insufficient for safe handstand, sub Wall Walk for 6 Z-Press at relatively heavy weight.

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