SATURDAY, NOVEMBER 17TH 2018

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Ryan Barlow | November 16, 2018 | no comments |

7:30AM METCON WOD

With a partner, complete the following (35min. Time Cap):

6 Rope Climbs (30 Pull-Ups)
30 Push-Ups
30 Power Snatches (95/65)
30 Power Cleans (135/95)
30 Cal Row/Bike/Ski
800m Run
30 Cal Row/Bike/Ski (Not what you did before the run…)
30 Power Cleans (135/95)
30 Power Snatches (95/65)
30 Push-Ups
6 Rope Climbs (30 Pull-Ups)

*Only one partner works at a time
*You may split reps however you see fit
*If working in a team of three, two people will work simultaneously as if one person.

S1/MRx: PS (85/55); PC (125/85)
S2/MS: PS (65/45); PC (95/65); Sub Jumping Pull-Ups

8:30 MOBILTY & RECOVERY WOD

IT Band, Quads, Hip Flexors, Groin

9:00AM STRENGTH & SKILL WOD

A) Burgener Warm-Up (Snatch + Squat Clean)

B) Skill Transfer Work (Clean)

C) Clean Complex E4MOM

Complex = (High Hang Clean + Hang Clean + Low Hang Clean) x 3

Min 00) 30%
Min 04) 40%
Min 08) 50%
Min 12) 60%

Do not set barbell down until complex is complete.

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