Monday, June 4th

A.

STRENGTH: With a Running Clock… 7 Minute EMOM: 1 Overhead Squat (From the Rack)

Build to a Heavy Single for the Day

Rest 3:00 7 Minute EMOM: 2 Hang Squat Snatches Build to a Heavy Set of 2 for the Day

B.

METCON:

For Time:

5 Rounds of

10 Push-Ups

15 Air Squats

Directly Into…

30 Overhead Squats (135/95) 1,000 Meter Row

In this chipper workout, athletes should choose a weight on the bar that they could complete 10+ unbroken overhead squats when fresh. Within the workout, this is ideally completed in no more than 3 sets.

COACHES: If short on rowers, stagger heats by 5 minutes to avoid getting backed up on the machines.

On the rower, the first 250 meters will likely be the slowest as the upper and lower body will be fatigued from the overhead squats. In the middle 500 meters, athletes want to build a little bit of speed, aiming to go faster than their first 250. The final 250 meters should be the fastest pace of the day, nearly an all out effort to end the workout.