FRIDAY, JANUARY 25TH 2019

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Ryan Barlow | January 24, 2019 | no comments |

A) OLYMPIC LIFTING METCON (FOR COMPLETION):

Every 5min. x 5 Rounds:
400m Run
15 Toes-To-Bar
5 Power Snatches @50%

Round 2: 5 Power Snatches @55%
Round 3: 5 Power Snatches @60%
Round 4: 5 Power Snatches @65%
Round 5: 5 Power Snatches @70%
*Shooting for percentages based off of effort for the day. It should be relative to your 1RM.
*Try and execute every movement to the best of your abilities. Today is all about conditioning and technique 🙂

S1/MRx: 12 TTB
S2/MS: 6 Kip Swings + 6 V-Ups; Scale run as needed to finish work in around 4min.
RX+: Increase weight by 10% each round, reduce reps by one (ex. 4 @ 60%, 3 @ 70%, etc..)

*For an extra challenge, make all reps touch and go 🙂

B) CORE CIRCUIT (FOR TIME):

3 Rounds:
25 Russian KB Swings (As heavy as you can go Unbroken)
25 Sit-Ups (feet anchored on KB)
25 Russian Twists with 5lb plate
*Left + Right= 1 rep

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