3 rounds as warm-up:
5 overhead squats w/a band, 33X1
15m bear crawl
:15 passive hang from bar
5:00-10:00 movement prep – DB hang clean & jerk
18.1 – AMRAP in 20:00:
5/side 1-arm DB hang clean & jerk, 50/35
14/12 row calories
*Lots of options here! If registered for the Open, check your division’s standards for toes-to-bar variations and DB weights… For those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets, and be open to using the Assault Bike or even running 200m if the weather is nice in place of the row calories if needed – those registered get first dibs on the rowers and prescribed DBs… Whether you’re registered or not, be smart, safe, get ready to grind, and enjoy something a little different!
5:00-10:00 mobility work – coach-led
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