Saturday, October 28th

A.

BARBELL CONDITIONING:

For Time: **12 Minute Time Cap**

10 Thrusters (115/80)

change weights

8 Thrusters (135/95)

change weights

6 Thrusters (155/105)

change weights

4 Thrusters (185/135)

change weights

2 Thrusters (205/145)

B.

METCON:

0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

Rest 10:00 – 13:00

13:00 – 20:00

800 Meter Run

Max Power Snatch (115/80) in time remaining

Rest 20:00 – 23:00

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

**The built in rest enables athletes to push hard within the 10 minute, 7 minute, and 4 minute sections. If your best mile is over 8:30 minutes, modify first run to 1200 meters to give plenty of time on the barbell. Looking for a minimum of :90 seconds on each barbell.

If not running today, complete one of the following:

1600 Meter Row – 800 Meter Row – 400 Meter Row

60 Calorie Bike – 40 Calorie Bike – 20 Calorie Bike