Saturday, July 6th

1. "Nail Biter" - Our conditioning for the day.

2. Midline to close.

A.

METCON:

“Nail Biter”

4 Rounds: 1:00 - Toes to Bar 1:00 - Power Snatches 1:00 - Thrusters 1:00 - Calorie Assault Bike 2:00 - Rest

*Rx Barbell – (75/55) **Today’s score will be reps + calories on bike for all 4 rounds.

Stimulus wise, we are looking for a light barbell today. One that we could cycle for 25+ repetitions unbroken, when completely fresh (power snatch and thruster).

As we enter this workout, we are looking for consistency. Not just in round totals, but in movement totals. Beginning with the end in mind, let's aim to be so precise with our repetitions that we stay within 5 reps each movement. Better to err slightly on the lower side on average and hold it, than to go slightly too far and fall off. When we fall off, we don't know much to slow down. But if we are slightly under, we have a much better visualization on how much to speed up.

B.

MIDLINE:

4 Sets: Max Effort L-Hang on Rig 15 Superman’s or Back Extensions Rest 1:00 between sets.