Saturday – 5/25/2019

The Workout for Saturday is:

WARM-UP
Coach’s Choice

PARTNER WORKOUT
15 Minutes to finish….
-30 Snatches (135/95)(Rx+ Full Snatch)
-60 Wall Balls (20/14)(Rx+ 30/20)
~into~
-25 Snatches (155/105)(Rx+ Full Snatch)
-60 Wall Balls
~into~
-20 Snatches (165/110)(Rx+ Full Snatch)
-60 Wall Balls

[Rest 5 Minutes]

15 Minutes to get as far as possible…
10 – 20 – 30 – 40 – 50 – 60
-Cals on Assault/Echo Bike
-Pull-Ups

*Part 1 can be heavier numbers depending on your partner and ability. It should take about 2min. to finish the snatches, so base your numbers off of that. For those of you who can not lift heavy yet, just do a 2min. amrap there and go to wall balls.
*Part 2 has an RX+ option of 10 muscle ups after each round of biking instead of pull-ups. So that’s 60 total or 5 each per round. Pair that with the ski erg to make it really spicy.

EXTRA CREDIT
[Applied Strength]
Snatch
2 reps @ 60%
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 90%
Heavy Single

Clean & Jerk
2+1 @ 60%
2+1 @ 70%
1+1 @ 80%
1+1 @ 85%
1+1 @ 90%
Heavy Single

[Gross Strength]
Back Squat
Work up to a 2RM for the day

[Gymnastics]
EMOM x 10 for max reps
Strict HSPU
Sets must remain unbroken
Accumulate max reps starting a new set every minute. Choose your pacing wisely.

[Accessory]
DTC Bulletproof
3 Sets of Complex
:20 Double KB Front Rack Hold
:20 Single Arm KB Overhead Hold while other KB stays in front rack.
:20 Other Arm Overhead Hold
Rest 2:00

[Engine]
For Time
50 Cal Row
50 Cal Ski
40 Cal Row
40 Cal Ski
30 Cal Row
30 Cal Ski
20 Cal Row
20 Cal Ski
10 Cal Row
10 Cal Ski