7.21.2022
Warm-up
[3:00-8:00]
EMOM 6:00
1: 10 PVC pass throughs + Goblet Squats with time remaining
2: 5 hang Muscle Snatch w/ PVC + hollow rocks with time remaining
Specific Prep
[8-15:00]
W/ PVC first, then with empty bar: (2 sets)
5 OHS (at workout tempo: 5s lower, 5s hold at bottom, 1s to Stand up, 2s to reset for next rep)
+
5 hang Muscle snatch w/ empty bar
CUE aggressive hip extension and good punch out to finish
Metcon
[20-55:00]
Bob (AMRAP - Rounds and Reps)
35:00 @ Sustainable pace
750m/650m Row
5 Overhead Squats @5512 (45/35)
.5m Bike
5 Hang Muscle Snatch (45/35)
30s plank hold
OPEN(RX+): OHS & Hang Muscle Snatch (75/55)
CC: SUSTAIN/PACER
We are prioritizing perfect movement and tempo on the bar work today, so it shoul dbe very light
Choose a pace on the bike and rower you can see yourself sustaining for 1 hour, so it should feel easy at first
Bob (BUILD) (AMRAP - Rounds and Reps)
35:00 @ Sustainable pace
600m/500m Row
5 KB Goblet Squat @55X1 (35/25)
.5m Bike
15 Russian KBS (35/25)
30s plank hold
Cool Down/Stretch
[after class]
foam roll lats 1:00/side
Couch stretch 1:30/side
