SATURDAY, DECEMBER 1ST 2018

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Ryan Barlow | November 30, 2018 | no comments |

7:30AM METCON

“Title Fight”

For Time (35min Time Cap):
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jump Over (24/20)
210 DUs
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jump Over (24/20)
150 DUs
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jump Over (24/20)
90 DUs

S1/MRx: HPS (85/55); Burpee Box Step-Over (24/20); 3:2 Single-Unders (315, 225, 135)
S2/MS: HPS (45/35); Burpee Box Step-Over (20/14); 1:1 Single-Unders (210, 150, 90)

No team WOD today. It’s time for a long solo effort and maybe we will get back to team stuff next week 🙂

8:30AM MOBILITY & RECOVERY

Calves + Traps

9:00AM STRENGTH & SKILL

Part 1)

Stamina Squat Cycle:
12min. EMOM
Odd: 1 Front Squat @ 80% of 1RM Front Squat (heavy weight)
Even: 3 Back Squats @ same weight

Minimal rest today between sets today so be prepared for a nice quad/glute pump. Focus on bracing the core and making every rep look the same. Think about your elbows leading you out of the hole during that Front Squat.

Part 2)

15min. AMRAP:
1, 2, 3, 4, 5, etc…
Hang Squat Clean @ 40% of 1RM FS
Bar-Facing Burpee

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