SATURDAY, JANUARY 12TH 2019

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Ryan Barlow | January 11, 2019 | no comments |

7:30AM METCON

“Isabel Grace”

8 minutes to complete

Isabel (30 Snatches) w/EMOM (including 0:00) 6 Russian KBS

Rest 4 minutes then

8 minutes to complete

Grace (30 Clean and Jerk) w/EMOM (including 8:00) 5 Burpees

Immediately into:

15 minutes to set 1 RM Snatch

Rx 135/95 KBS 53/35

S1/MRx- 50% 1RM Snatch/33% 1RM Clean and Jerk; 44/25 KBS; 4 Burpees

S2/MS- 35% 1RM Snatch/25% 1 RM clean and Jerk; 35/18 KBS; 3 Burpees

Your score is the sum of the two times it took you to complete Isabel and Grace (I.e: 6:25 + 5:38 = 12:03)

Enter you 1RM Snatch into your MAX LIFTS on Train Heroic if you achieve a PR! Have fun and don’t forget to cheer on your fellow Wildcats at the Granite Games Throwdown!

8:30 MOBILITY & RECOVERY

Focus Areas:

Shoulders
Forearms
Lower Back

9:00AM STRENGTH & SKILL

PART 1) STRENGTH

E2MOM 3 Overhead Squats (climbing)

Start w/40% of 1RM and build to 75%
Rd 1 40%
Rd 2 50%
Rd 3 60%
Rd 4 70%
Rd 5 75%

PART 2) METCON

20 Min AMRAP
– Overhead Squat (95/65)
– 200m run

Each round increase 3 reps

Rd 1 – 3 OHS
Rd 2 – 6 OHS
Rd 3 – 9 OHS
Rd 4 – 12 OHS
Rd 5 – 15 OHS
Etc

S1/MRx – 75/55
S2/MS – 50% of 3 RM OHS

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