Satruday – 8/24/2019

The Workout for Saturday is:

WARM-UP
Coach’s Choice

PARTNER WORKOUT
For Time
-5k/4k Assault Bike
-100 Pull-Ups (Scale: Jumping Pull-Ups or Ring Rows)
-20 Hang Power Cleans (185/125)(Rx+ 225/155)

-4k/3k Assault Bike
-50 C2B Pull-Ups (Scale: Pull-Ups or Jumping Pull-Ups)
-40 Ground-t0-Overhead (135/85)(Rx+ 185/125)

-3k/2k Assault Bike
-25 Bar Muscle-Ups (Scale: Burpee Pull-Ups)
-60 Thrusters (115/75)(Rx+ 135/85)

EXTRA CREDIT
[Gymnastics]
3 Rounds, NFT
-100 Double-Unders
-3 Attempts @ Max Freestanding HS Hold
-30 sec L-Sit Hold
-25′ HS Walk

[Strength]
5 Rounds
-Tempo Bench Press x 2 reps @ 21×1
Rest 90 seconds
-DB or KB Bulgarian Split Squats x 6 reps /leg @ 31×1
-Rest 90 seconds after each leg

[Gross Conditioning]
4 Rounds
-30 to 45 second Chin Over Bar Hold
-8 to 10 DB Z-Press
-30 to 45 second Dead Hang Hold
-10 Supinated Grip Bent-Over Barbell Row
-Rest 2 minutes