1) Snatch from power position (high Hang): 15:00 to work to a 3rm (drop each rep and reset quickly if need to) – rest as needed
2) 5 SN Grip BTN Push Press + 3 Overhead Squats: 15:00 to work to a 1rm for Complex – rest as needed
1) Back Squat: 1X6@65%, 1X6@70%, 2X6@80% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.
3 rounds for time of:
20 Pistols (alternating)
8 Hang Power Cleans 175/115#
*96 Double Unders Cash Out
1) 14 minutes to establish a 3-Position Clean (Thighs, above knee, below knee) + 1 Jerk.
2) 6 min EMOM of: 1 3-Position Clean + 1 Jerk @ 80% of max from #1.
Back Squat – 4×8 @75% *Quick up and down with no pause every set.
7 Rounds of:
14 Box Jumps (24/20)
7 Power Snatches (115/75) *1 minute rest between rounds. Every round should be all out on every movement.
Open Ready WoD:
AMRAP 20 Minutes
12 Burpees to Target
9 Clean and Jerk 135/95
12 Toes to Bar
9 Front Squat 135/95 *To mimic proper open strategy you should try to settle into a comfortable pace early, let your heart rate settle, then redline in the final 3 minutes. Make sure you’ve got something left in the tank to turn it up.
8 MIN EMOM OF:
Even: 10 HSPU
Odd: 25 AB Calories *again y’all.. This will be a fight to get off the Assault Bike and started on HSPU by the next minute. Work hard!