Prep Day / Thoughts:
This is the first Open Workout where priming your engine will be huge. I will have a 12-14 minute EMOM to do before you begin the workout that you should get and have your heart rate up before you start. This will help fend off your heart rate jumping on you too quickly. For most of you this will come down to how well you can do at Bar MU, if you know for a fact you can just go UB the whole time, then it requires a little delicacy early on based on your engine. Use time standards to help you:
10+ Rounds: Every 40s do 1 round
9+ Rounds: Every 45s do 1 round
8+ Rounds: Every 50s Do 1 round
etc. etc.
I honestly don't feel that a prep day is hugely important for tomorrow unless your grip or back are beat up, but if you do choose to do one instead of class tomorrow:
Prep Day:
1) E2MOM12:
25/20 Cals Rower -- I will move 2-3 rowers over to the extra area in the evening, do not do this in class area, and do not bring extra rowers over - use only the ones I bring back there.
2) 4 sets of 2:
Power Snatch @ 135/85 - Touch & Go
3) 4 Rounds:
4 Power Snatches @ 75/55
5 Powerful Kips
6 Box Jumps
7 Burpees
8 KBS Overhead (70/53)
10 Wall-Ball
12 Box Jump
30 DU
*Rest 90s between efforts*
4) Test one round at :40, :45, :50 -- If you do not have great bar MU, test out 1-2 rounds and see what you think you can sustain.
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