Saturday – 4/13/2019

The Workout for Saturday is:

PARTNER WORKOUT
Get as far as possible in 35 minutes….
8 Rounds
-10 Toes-to-Bar
-20 Push-Ups
-30 Air Squats

8 Rounds
-12 Deadlifts (155/105)
-9 Hang Power Cleans
-6 Jerks

8 Rounds
-30 Wall Balls (20/14)
-20 HSPU
-10 Power Cleans (155/105)

*No rest between sections.

EXTRA CREDIT
[Strength]
Snatch
2 @ 60%
2 @ 70%
2 @ 80%
Heavy Single

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

Back Squat
5 x 3 @ 75%

[Gymnastics]
EMOM x 10
10 C2B Pull-Ups
*If 10 reps per minute is too much for you, scale it to a number that you 100% can do for 10 minutes. We will build on this in the weeks to come.

[Accessory]
Single Leg RDL – 3 x 8 /leg

3 Sets
-10 Body Saw
-20 Toe Touches
-:30 Hollow Hold

[Engine]
Ergathlon

Row 1250m (2k +3-6)
Rest 2 min
Bike 1000m (4k to 4k +2)
Rest 1 min
Ski 250m (inside 2k pace)
Rest 5 min
Bike 2500m (4k +3-6)
Rest 2 min
Ski 500m (2k to 2k +2)
Rest 1 min
Row 250m (inside 2k pace)
Rest 5 min
Ski 1250m (2k +3-6)
Rest 2 min
Row 500m (2k to 2k +2)