Saturday – 5/18/2019

The Workout for Saturday is:

WARM-UP
Coach’s Choice

PARTNER WORKOUT
In teams of 2, with a 35 minute running clock…..
2 Rounds
-800m Run (together)
-800m Row (Switch every 200m)
Immediately into;
50 Curtis P’s (115/75) (Rx+ 135/95)
Immediately into;
2 Rounds
-50 Burpees
-50 Toes-to-Bar

*1 Curtis P*
-1 Power Clean
-1 Lunge on each leg
-1 Push Press

EXTRA CREDIT
[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

Back Squat
3 reps @ 75%
2 x 3 reps @ 80%
2 x 3 @ 85%

Good Morning
3 x 5

[Gymnastics]
Bar Muscle-Up Volume
5 Rounds
:30 on / :30 off
for max reps

[Accessory]
DTC Bulletproof
3 Sets of:
Half Kneeling Pallof Press x 10
Rest 30-45 seconds
Side Plank x 45 sec /side
Rest 30-45 seconds
Barbell Rollouts x 6 reps
Rest as needed

[Engine]
Row 5:00
Bike 5:00
Ski 5:00
Rest 5 minutes
Row 3:00
Bike 3:00
Ski 3:00
Rest 3 minutes
Row 1:00
Bike 1:00
Ski 1:00
*Transition between ergs as quickly as possible.