TUESDAY, OCTOBER 9TH 2018

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Ryan Barlow | October 8, 2018 | no comments |

A) WEIGHTLIFTING (FOR WEIGHT)

Every 3min. x 10 Rounds:
10/7 Cal Assault Bike
10 T2B
*3/2/1 Power Snatch (Climbing)

*3 Reps for Rounds 1-3
*2 Reps for Rounds 4 thru 6
*1 Rep for Rounds 7 thru 10

S1/MRx: 10 Hanging Knee-Raises
S2/MS: 10 Pike-Ups (lay down with hands over head holding onto a pole, raise your legs until they are perpendicular to the ground then “pike” up and touch the pole with your toes)

The scaled version of this workout is just going to be working on your form on the Snatches. Keep the weight light, working on speed and technique. Do 5 Reps every round.

Even if you are climbing up in weight every round, please make small jumps and be mindful of your form. If the Reps don’t feel “right” or you know you can perform them better, please stay at that weight for another round or two until your movement errors are corrected.

Have fun 🙂

B) ACCESSORY WORK (FOR COMPLETION)

Pick One:
1) 400m Farmer Carry (70/53)
2) Partner Planks with 45/35lb plates, 1min. on x 1min. off. 4 Rounds.
3) 5min. partner AMRAP DB Clean and Jerk (40/25)*

*You and your partner will take turns, alternating every rep until 5min. is up.

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