Saturday – 6/22/2019

The Workout for Saturday is:

WARM-UP
Coach’s Choice

PARTNER WORKOUT
In teams of 2, complete the following for time: (35 minute cap)

3 Rounds
-30 Toes-to-Bar
-30 Burpees
-30 Power Snatches (95/65)(Rx+ 115/75)

-100/70 Cal Assault Bike

2 Rounds
-30 Toes-to-Bar
-30 Burpees
-30 Power Snatches (115/75)(Rx+ 135/95)

-100/70 Cal Assault Bike

1 Round
-30 Toes-to-Bar
-30 Burpees
-30 Power Snatches (135/85)(Rx+ 155/105)

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
3 Rounds
-Banded Lat Pull Down x 20 reps
-Ring Row x 20 reps
Rest as needed
-Single Arm Dumbbell Tricep Extension x 15 reps Rt Arm
-Single Arm Dumbbell Tricep Extension x 15 reps Lt Arm
-Single Arm Dumbbell Tricep Extension x 10 reps Rt Arm
-Single Arm Dumbbell Tricep Extension x 10 reps Lt Arm
Rest as needed

3 Rounds
Death March x 20 Steps
Immediately followed by. . .
GHD Hip Extensions x 20 reps @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest 90 seconds

[Engine Builder]
Run Option
4 Miles for time
*Please run this hard and note your time

Row Option
10,000 meters for time
*This is as much mental as it is physical. Give this test the respect it deserves and stay focused throughout the full 10k.