Sat Aug. 31 "RUNble Test 5"

Move

1) 6 x 2 Hang Power Snatch

2) Same partner workout, but scale movements:
Toes to bar: Knee Raises or Leg Lowers
Pull Ups: Banded, Jumping, or Ring Rows
Bar Muscle Ups: Banded, Jumping, or Kipping/Butterfly Pull Ups

Train

1) Snatch:
3 @ 60%
3 @ 78%
2 @ 83%
2 @ 83%
2 @ 88%
1 Attempt at Heavy Single

2) RUNble Test 5 (25 Min. Time Cap)

Buy In: 1km Run (together)
Then one partner working at a time, complete …
2 Rounds: 30 Skips + 15 T2B
2 Rounds: 30 Crossovers + 10 Pull Ups
2 Rounds: 30 Double Unders + 5 Bar Muscle Ups
Buy Out: 1 Km Run (together)

Stimulus

1) This is an opportunity to try to attempt a heavy single, possibly a PR. Take a good break before those final, heavy sets. Reps do not need to be touch and go as you build.

2) Each team must complete the workout, one partner working at a time. Partners can break up the work however they please.

Extra Credit

3 Supersets:
20 DB Chest Flys
20 Dumbbell Tricep Kickbacks
*Rest 1 Minute b/n Supersets