Saturday – 4/20/2019

The Workout for Saturday is:

PARTNER WORKOUT
For Time
5 Rounds
-20 Power Cleans (115/75)
-20 Wall Balls (20/14) (Rx+ 30/20)
Immediately into;
5 Rounds
-25 American KB Swings (70/55)
-25 Handstand Push-Ups
Immediately into;
5 Rounds
-30 Jerks (11/75)
30 Toes-to-Bar

Time CAP = 35 minutes
*Rx+ is 135/95 but I’m not exactly sure that is completable? Prove me wrong?

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

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

Back Squat
5 x 3 @ 80%

[Gymnastics]
Bar MU Volume
Death by Bar MU
Min. 1: 1 Bar MU
Min. 2: 2 Bar MU
Min. 3: 3 Bar MU
Keep climbing until you can’t complete the allotted reps in the 60 sec. window.

[Accessory]
Banded Single Leg RDL /w Reach
3 x 10

Leg Pump
E2MOM x 12
-10/7 Cal Bike
-100′ Empty Sled Push AFAP (Down and Back)

[Engine]
Ergathon
1:00 work / 1:00 rest x 18 Intervals
6 Intervals at each machine
Row
Bike
Ski
Target 2k – 1 to 2k +2 for all reps (4k for bike)
*Either rotate from machine to machine, or complete all 6 intervals at each before switching. You have the choice!