SATURDAY

Workout Primer

1-2 x Through

6-8 Wall Balls

5 Cal Row

4-5 Pull-Ups or Alternative

3 Cal Row

2-3 Power Snatch

1-2 Bar Muscle-Ups or Alternative

Rest as needed if you do another set here

AKL Community Throwdown Workout #1: 

For Time.

Fitness

50 Wall Balls

40/32 Calorie Row

30 Banded Pull-Ups

20/16 Calorie Row

15 Power Snatches 

10 Chin Over Bar Pull-Ups

Barbell: 42.5/15kg

Wall Ball: 6/4kg,

Performance

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Bar Muscle-ups

Wall Ball: 9/6kg

Barbell 52.5/35kg