Complete in Order:
Strength:
A) OH Duck Walk as warmup x 30ft x 3 trips
B) Snatch: Find max in 10 min, rest 60 sec, max reps @ 60% in 90 sec, no single reps count toward total must be done in at least reps of 2 TNG
C) CJ: find max in 12 min, rest 60 sec, max reps @ 60% in 2 min, no sets lower than 3 count toward total, must be done in at least reps of 3 TNG
Skill
A) 4 min. Tabata – Bar Arch Holds
B) 6 sets of following complex
– 4 Hollow/arch kips
– 4 Pullups
– 4 CTB
– 4 Hollow/arch kips
C) 4 min. Tabata – Hollow V-ups
Conditioning:
27-21-15-9:
Calorie Row
Thruster (95/65)
IMMEDIATELY after completion (without sitting down) jog 800m at a easy pace
we will repeat an old Open workout every week up to the Open. Look back and see if you're more fit EVEN while in the midst of this volume.