WEDNESDAY, JANUARY 9TH 2019

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Ryan Barlow | January 8, 2019 | no comments |

A) WEIGHTLIFTING METCON (FOR WEIGHT):

3 Piece Circuit:

5 Push Jerks (Heavy as possible. From the rack.)
immediately into;
10 DB Bent Over Rows (5ea. arm)
immediately into;
75 Double Unders

Rest 2min. x 4-5 Rounds. You have a 20min. time CAP. If you have time for that 5th round, get it in!

*The 4th and 5th jerk should be very difficult. Go heavy and put the DBs back in the right place or I WILL find you.

B) METCON (FOR REPS):

The Meat Man (10min. AMRAP):

60 air squats
50 push-ups
40 alt. db snatches (50/35)
30 box jumps (24/20)
20 handstand push-ups
10 Jerks (135/95)

Can you get back to the air squats!?

S1/MRx: DB SN (40/25); Reduced Height HSPU; Jerk (115/80)
S2/MS: Assisted Push-Ups; DB SN (25/15); BJ (20/14); Box/Pike PU; Jerk (85/55)

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