MONDAY, DECEMBER 3RD 2018

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Ryan Barlow | December 2, 2018 | no comments |

A) WEIGHTLIFTING METCON (FOR WEIGHT)

12min. EMOM:
3 Power Cleans
3 Front Squats
3 Push Jerks

Look for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.

Your score is your weight, however you only get Rx if you complete EVERY rep. If you drop to 2,2,2 or 1,1,1 it is scaling the WOD.

B) METCON (FOR REPS)

6min. AMRAP:
10 Back Rack Lunges (135/95)
15 Wall Balls (20/14)

Rest 2min.

6min. AMRAP:
10 Back Squats (135/95)
15 Toes-To-Bar

S1/MRx: BRL and BS (105/75); Sub Hanging Knee Raises
S2/MS: BRL and BS (75/55); WB (14/10); Sub V-Ups

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