WEDNESDAY, DECEMBER 5TH 2018

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Ryan Barlow | December 4, 2018 | no comments |

A) OLYMPIC LIFTING TOTAL (FOR WEIGHT)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

You have 24min. total or 12min. for each section. If you do not have the ability to 1RM then this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If you are not maxing, than do sets of 3-5 reps working on form.

We have not done something like this in a while, so I hope everyone puts up some big numbers! Music loud and HIGH energy today! LET’S GO!

At the end of the workout make sure you go update your Max Lift numbers inside Train Heroic! Score for this part is your total!

B) MAX POWER METCON (FOR TIME)

For Time:
500m Row
Rest 3min.
500m Row

*Score is both times combined
*This one is going to hurt a little. Do not PR your first row, but close.
*Subbing 400m Run is acceptable if you would like to test that. Even though it is not technically a scale, please click scale when you enter your scores so that we can have a Row “Rx” and a Run “Scaled” leaderboard. The 400m Runs should be faster by 15-25 seconds.

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