FRIDAY, NOVEMBER 9TH 2018

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Ryan Barlow | November 8, 2018 | no comments |

A) WEIGHTLIFTING METCON (FOR WEIGHT)

Make sure you are ready and warm for both movements. Start at about 50-60% effort and then CLIMB! I am only looking for a heavy single today on the 1 Reps, however if you feel like you are moving well and wish to attempt a MAX go for it. You goal today is NO FAILED LIFTS.

EMOM x 3min.
3 Power Snatch
EMOM x 3min.
2 Power Snatch
EMOM x 3min.
1 Power Snatch
EMOM x 3min.
3 Power Clean
EMOM x 3min.
2 Power Clean
EMOM x 3min.
1 Power Clean

*Score is sum of heaviest Power Snatch plus heaviest Power Clean

B) METCON

“Twisted Steel & Sex Appeal”

AMRAP15:
5 Bench Press (135/75)
10 Pull-Ups
15 Wall Balls (20/14)

S1/MRx: BP (115/60)
S2/MS: BP (75/45), Sub Banded Pull-Ups, WB (14/10)
Rx+: BP (165/95)

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