Grip it Good

 

Warm-up

3 Rounds of 15 each

Squats

Pull-ups

Sit-ups

Back Ext.

Then run 800m

3x Burgener Warm-up

Work-out

3 rounds for time:

With a barbell #65/95, perform the following complex without putting the bar down.

1. Power Snatch

2. Overhead Squats

3. Thrusters

4. Push Presses

5. Hang Squat Cleans

Move to a pull-up bar and perform the following complex without coming off the bar.

3 rounds of.

1. L-pull-up (scale to strict pull-up if neccessary

2. Toes to bar

3. Chest to Bar pull-ups

4. Knees to elbows

5. Pull-ups (however)

Run 400m

During either complex, if the athlete releases the bar, he or she must stop and perform 5 burpees before resuming the complex where the athlete left off.  There is no limit on the number of times an athlete can be penalized for releasing the bar.

Results

Comments

[nicole romero]

this workout looks like it sucked, but it looks fun

[Amy D]

It DID! and it seems that the pm group took out the run for some reason!

[John]

I wonder why that was? :)