MONDAY, NOVEMBER 12TH 2018

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Ryan Barlow | November 11, 2018 | no comments |

A) WEIGHTLIFTING METCON (FOR WEIGHT)

Clean and Jerk Complex:

Every 2min. x 10 Rounds
200m Run
2 Power Clean and Jerks

*Climb up to a heavy double. No missed lifts!

Scale: If the run become difficult to achieve in around a minute, reduce the distance or switch to 1min. of rowing/biking at a moderate/fast pace.

B) METCON (FOR TIME)

2 Rounds For Time:
40 Push Jerks (95/65)
20 Toes-To-Bar

*EMOM complete 4 Burpees
*Start with the Burpees
*Lock out each and every rep for a split second! Make sure you are standing up tall with the weight before you begin your next rep 🙂

S1/MRx: PJ (75/45); Sub Hanging Knee Raises
S2/MS: PJ (65/35); Sub Hanging Knee Raises; 3 Burpees EMOM
Rx+: PJ (115/75)

*Pick a weight that you can finish in 10-15 minutes.

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