MONDAY, DECEMBER 10TH 2018

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Ryan Barlow | December 9, 2018 | no comments |

A) METCON (FOR WEIGHT)

Every 4min. x 4 Rounds:
200m Run
8 Bar-Facing Burpees
5 Snatches (Climbing)

Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat Snatch is fine.

S1/MRx: Bar-Over Burpees
S2/MS: Burpees

B) METCON (FOR TIME)

For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs

*Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards and give yourself a 15min. CAP

These strict movements are important to have down in order to build proper mechanics.

S1/MRx: Banded Pull-Ups; Box Push-Ups/Pike Push-Ups
S2/MS: Ring Rows; Hand Release Push-Ups

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