SATURDAY, NOVEMBER 3RD 2018

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Ryan Barlow | November 2, 2018 | no comments |

7:30 METCON

With a partner…

AMRAP8:
5 Wallballs (20/14)
20 Double-Unders, scale: 40 Single-Unders

AMRAP8:
5 Pull-Ups, scale: 5 Jumping Pull-Ups
10 KBS (53/35)

AMRAP8:
7/5 Cal Assault Bike
10 Air Squats

Rest 2min. between rounds.

Partners will take turns completing each round (both movements together). Only complete rounds can count towards your score! So go fast and if you know you’re not going to make it to the end, use it as extra rest.

8:30AM MOBILITY & RECOVERY

Focus: Shoulder Health and Range of Motion

9:00AM STRENGTH & SKILL

A) Squat Snatch Technique and Drills

3 x 5 BTN Snatch Grip Press (Climbing)
3 x 5 Drop Snatch (Climbing)
3 x 5 Snatch Balance (Climbing)
3 x 5 Snatch Pull (Climbing)
3 x 5 Squat Snatch (Climbing)

B) Build to a heavy (potentially 1RM) Squat Snatch (15min. window)

Complete 5 American KBS and 5 Box Jumps in between attempts.
Rest 60-90 seconds before trying again.
Enter heaviest successful attempt into Train Heroic.

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