6/9/12 - SATURDAY

FGB ALTERNATE


WARM-UP:
Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10

SKILL WORK:
Muscle-up - 10
Assisted Pistols (alternating) - 20

MET-CON:
3 Rounds
Burpee
75 lb SDHP
24" Box Jump
75 lb Thruster
Chest 2 Bar Pull-up
1 min Rest

Note: With a continuous running clock, do a 1 minute AMRAP for each movement. Timer does not pause between movements - move immediately to the next movement for best score possible. Rest for 1 minute after each round. Each reap counts as 1 point. Your score for the workout will be your total points/reps.

ASSISTANCE:
Superset #1 - 3 Rounds
95 lb Skull Crusher - Max Rep
Close Grip Pull-up - Max Rep

Superset #2 - 3 Rounds
50 lb Weighted Ring Dips - Max Rep
50 lb Weighted Pull-up - Max Rep