TUESDAY, NOVEMBER 27TH 2018

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Ryan Barlow | November 26, 2018 | no comments |

A) WEIGHTLIFTING METCON (FOR WEIGHT)

Every 4min. x 5 Rounds:
400m Run
5 Power Snatches @50% of 1RM

Round 2 is 4 reps @60% of 1RM
Round 3 is 3 reps @70% of 1RM
Round 4 is 2 reps @80% of 1RM
Round 5 is 1 rep @90% of 1RM

If it is taking you longer than 2min. to run the 400m, do not increase your weight (stay at 5 Reps @ 50%). Focus on running hard.

B) METCON (FOR REPS)

10min. AMRAP:
25 Russian KB Swings 70/53
15 Hand-Release Push-Ups

Simple, yet effective 😉
Pick a heavy weight and see if you can stay unbroken!

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