8.4.23 Workout of the Day

Trey’s 530 AM Friday 🇺🇸

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Barbell
Strength
Bench Press 5x5, building

Conditioning
Partner Throwdown Friday
A. For time
150 Power Snatches (75/55)
Handstand Hold*

-Directly into-
B. For time
100/80 Calorie Ski or Bike
*Pull-up Bar Hang*

One Partner is working at a time on the power snatches then the ski/bike. The other partner must be holding a handstand for work to be completed (during the power snatch portion), and then hanging from the pull up bar (for the ski/bike to be completed). Switch as desired from the working station to the hold station.

Interval
Partner Throwdown Friday
8 sets of 4 AMRAP
500 m Row or 400 m Run - in synch
10 Bumper Abmat sit-ups (45/25) - in synch
Max DB Hang Power Cleans (50/35’s) -split
-1 minute rest after each set-