8am-10am: Open Gym
10am: Group WOD
Every 1 min for 21 mins, alternating between:
9 Power Snatches, 115/75 lbs
12 Over Unders, 24/20 in
Our workout today is much more challenging than it may appear. All of these movements are notorious for increasing your heart rate. Your goal is to complete the reps before the minute is up, ideally with roughly :10sec to rest. Adjust reps or loading as needed in order to accomplish the work and transition.
2-3 rounds for quality of:
10 L/10 R Feet Elevated Single Leg Glute Bridges
Hip Hinge + Lateral Raise Hold, pick load, 30 secs
Accessory work today is focusing on the posterior chain. For the feet elevated glute bridge, elevate your feet 2-10″ off the ground, depending on what you can handle. For the hip hinge and lateral raise hold, we want you to use a loading that allows you to sustain a solid static hold for the intended time domain although the last few seconds should feel challenging.