Cake, libations, and parking attempts…

The Chestevez says “Don’t be that social shmuck who doesn’t eat cake and won’t have a drink.”

And for your viewing pleasure; this is proof that even most skilled athletes have their troubles. Variability is key in harnessing skill. The neurological aspects of complex tasks must be practiced. Repetition is the father of learning.

I give you the beautiful, Amy “Kermit” Summers…

Warm Up:

Coach’s Choice

Skill/Str Element:

A. 3 attempts at a max distance HS Walk.  Sub Wall Walks if you are a danger to yourself or others 

B. Jerk 6×3

Workout:

4 rounds, 2min On:2min Off

16 Barbell Front Rack Lunges (115/75lbs)

AMRAP Double Unders* until work interval expires

Sub High knee skip. 

Total Double Unders for Leaderboard

Optional Finisher:

45sec side plank, rest 15 sec, 45sec side plank, rest 15 sec, 3 sets

Saturday’s Warm Up:

Coach’s Choice

Saturday’s Skill/Str Element:

3 Squat Snatch, every 90sec for 12 min. Keep them pretty. Add/Sub weight as needed

Saturday’s Workout:

In teams of two, one member working at a time –

50 Wall Ball (20/12lbs)

20 Power Snatch (135/95 or approx 75% of 1rm, which ever is lower)

10 Muscle Ups* 

18 min AMRAP

*For teams with out MU, complete A. 40 sec hold at top of pull up B. 40 sec hold 1″ from bottom of dip, and C. 40 sec hold at top of dip, in place of 8 Muscle Ups