As we prep for the Open you will notice a different order we want the programming completed in. Please complete this from top to bottom, in order.
Strength:
A) Snatch with pause at bottom of knee x 3 reps, bar never touches the ground through all 3 reps, find max for complex in 5 sets then 2 sets @ 85% of max for the complex
B) Snatch Pull: 100/3*3 sets
C) FS: 60/3, 70/3, 75/3*4 sets
Skill
A) 10 min. EMOM
– 5 Hollow rocks + 2 candlestick rolls
Conditioning:
6 Rounds:
25 Cal Assault Bike
20 Wall Ball (20/14)
7 MU
rest 1:1
Finisher Skill:
4 steady sets of…
– 15 weighted GHD back extensions
– 15 weighted GHD situps