Saturday, August 29

WARMUP 2 Rounds for Quality 100m Run 15 AbMat Sit-Ups 10 Scap Pull-ups 5 Strict Toes To Bar 5 Hang Muscle Snatch 5 Overhead Squat 5 Drop Snatch

Metcon (AMRAP - Rounds)

Gymnastic Complex 5 Sets: 2 Bar Muscle-Ups 3 Pull-Ups 4 CTB Pull-Ups 3 Pull-Ups 2 Bar Muscle-Ups Rest as needed between sets. • This opening piece will challenge your ability to stay attached to the bar. • If we can, we want to try and complete these sets as one big complex. • Our grip will be challenged here as well as our pulling capacity. • Most of us will need approx. 2-3 minutes of rest between sets to recover. MOVEMENT FOCUS BAR MUSCLE-UP • Be patient during your hollow press down before attempting to go over the bar. • The most common failed fault is an early pull on the bar. SUBS BAR MUSCLE-UP • Jumping Bar Muscle-up Off Box • Banded Bar Muscle-up CHEST TO BAR PULL-UP • Banded Strict Chest To Bar Pull-up • Chin Over Bar Pull-up PULL-UP • Ring Row • Banded Strict Pull-up

Oil Change (Time)

For Time: 1 Mile Run 50 Toes to Bar 30 Power Snatches (115/85) • This 3-station chipper workout includes 1 monostructural movement, 1 gymnastics movement, and 1 weightlifting movement • We expect this balanced workout to take between 12-20 minutes to complete SUBS RUN • 2,000 Meter Row • 1,600 Meter Ski Erg • 4,000 Meter Bike Erg • 100/75 Calorie Assault or Echo Bike TOES TO BAR • Reduce Reps • Feet as High as Possible • Knees to Elbow/Chest/Waist • Toes Raises

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