08/31/2021

EMOM x 24 MINUTES

MIN 1 - 15/12 Cal Bike

MIN 2 - 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)*

MIN 3 - Max Rope Climbs

MIN 4 - Rest

*Squats should be able to be completed unbroken but challenging.

FINISHER

FOR QUALITY

Accumulate 5:00 in the bottom of an Air Squat Hold

STIMULUS

*Goal (Fittest)* – Aim for 3+ on the Rope Climbs. These athletes should be pushing the Bike and chasing after a heavier

feel in the OHS.

*Goal (All)* – Aim for 1-2 Rope Climbs consistently each round. Make sure to pick an OHS weight that will be challenging

but still unbroken.

*Workout Feel (All)* – Long GRIND today with Monostructrual, Weightlifting and Gymnastics. Athletes should be consistent with the Bike because they are coming off a rest but the legs are going to be feeling it going from the Bike to the OHS.

OHS will get tougher each round but should remain unbroken. Try to push the Rope Climbs today to get as many reps as

possible even with the shoulders feeling heavy after the OHS.