FRIDAY, DECEMBER 28TH 2018

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Ryan Barlow | December 27, 2018 | no comments |

A) WEIGHTLIFTING METCON (FOR WEIGHT)

Every 3min. x 10 Rounds:
12/9 Cal Assault Bike
10 Toes-To-Bar
2 Snatches (Climbing)

*Start at about 50-60% and build.
*Snatches should ideally be caught below parallel or at least pass below parallel, meaning a power snatch immediately followed by OHS
*If lack of mobility means a strong overhead position cannot be achieved, move to only power snatches.
*Score is the weight of your two heaviest snatches, however please prioritize good technique and full Range of Motion over weight 🙂
*Have fun!!

S1/MRx: 10 Hanging Knee Raises
S2/MS: (10/7) Cals; 10 V-Ups; Work on Snatch Technique

B) ACCESSORY WORK (FOR TIME)

Pick one:
1.) 100 Russian Twists with (35/26) KB (Left + Right = 1 rep)
2.) 50 Burpees
3.) 400m Farmer Carry with (2) 53/35lb KBs

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