)
Scoring: Load
Movement Prep/Activation & Increasing Heart Rate
1 Set
1:00 Echo Bike (easy-moderate)
10 Hanging Scap Retractions
5 Kip to Swing
5 Power Snatch (45/35)
10 Box Dip
5 Box Step Over (higher box)
-Then-
Warm up to workout weights w/1 Bar Muscle Up after each set,.
Workout Prep
1 set (at workout pace):
4/2 Cal Echo Bike
1 Bar Muscle Up
2 Power Snatches (at workout weight)
2 Dumbbell Box Step Overs
Partner UP!
24 Minute EMOM
P:1 Min 1 – 5 Bar Muscle Ups
P2: Min 2 – Max Power Snatches (95/65) in 30 seconds
-Partners switch-
THEN
P1: Min 3 – 12/10 Calorie Echo Bike
P2: Min 4 – 12 Dumbbell Box Step Overs (50/35) (20)
Partner switch
THEN
Min 5 – Rest together =)
*Rx Sub for Bike: 150m Run OR 20/16 Calorie Row
*Score is Power Snatches.
- Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
- Target time each minute: sub 40 seconds
- Time Cap each minute: 50 seconds
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Minute Band Biceps Stretch
1 Minute Band Wrist Mobilization
4x 5 Quad Foam Rolling (each leg)
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
1-2 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)