MONDAY, FEBRUARY 18TH 2019

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Ryan Barlow | February 17, 2019 | no comments |

A) STRENGTH/POWER (FOR WEIGHT)

Overhead Squat (Week 1 of 4)
5 x 65%
5 x 75%
Max reps at 85%

SUPERSET with;

10 Lateral Barbell Lunges (Left + Right = 1 rep)
*You should start being able to do more weight on these babies now. Keep form priority and get low.
*If you don’t have a recorded 1 rep max overhead squat, work the percentage based off of your heaviest recent snatch. If it feels light, great. Go for big reps!

B) METCON (FOR ROUNDS)

15min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) 15 American KB Swings (70/53)
Min. 3) 15 Wall Balls (20/14)

S1/MRx: 13/10 Cal; 13 AKBS (62/44); 13 WB
S2/MS: 11/8; 13 AKBS (44/26); 13 WB (14/10)

*Some nasty breathing for the open. Can you hang?
*Only count the rounds where you complete all the work. If you need to take a minute break, you lose one point. 15 rounds is a perfect score.

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