Open Prep
A.
Every 2min for 10min:
2 Jerks
*Build to a heavy double before starting clock, then maintain for all 5 sets of E2MOM. Pull from blocks if available
B.
Push Press
Build to a 5RM
-then-
4×5 at 90% of 5Rm
*Touch-n-go on push press. Don’t rest with bar on shoulders or overhead for long periods of time.
-ss w-
Stoney Stretch
4x30sec/side
C.
Every 5min for 20min:
500m Row
50 DUs
15 HSPUs
D.
4 Rounds NFT (not for time):
15 GHD Sit-ups
6 Glute/Ham Raises
Regional Prep
A.
Every 2min for 12min:
2 Behind the neck Jerks
*Build to a moderate double with perfect form
B.
Push Press
3×5 @ 75% of last week’s 5RM
*Touch-n-go on push press. Don’t rest with bar on shoulders or overhead for long periods of time.
-ss w-
Stoney Stretch
30sec/side
C.
3 Rounds of:
Min 1: ME Strict Ring MUs
Min 2: Front Lever Lowering (5sec neg per rep)
Min 3: 10 Burpees to 12″ target
Min 4: Rest
*If not able to complete strict MUs. Perform a max effort set of strict pull-ups followed by strict ring dips
D.
Every 5min for 20min:
500m Row
50 DUs
15 HSPUs
Barbell
A.
Jerk, back
-4/55%
-3/65%
-3/70%
-2/75%
-2/80%
-2/85% x 3
B.
Power Snatch, hip
-3/50%
-3/60%
-2/70%
-2/75%
-1/80% x 3
C.
Snatch Pull
-2/90% x 3
D.
For Time:
-5000m Row
chris redden says
Barbell but someone changed the program after i was done
A. Snatch balance 80,100,115,125,135
B. Part C of open prep
C. Pause Clean plus clean 145,170,185,200,220
D. FS 145,170,200,230,245
Karlie says
Programming mess up….
A) snatch balance 65#
B) open prep WOD, finished 4th round at 21:44. Took me 2 minutes to get those last 15 hspu
C) class WOD 60# 5reps new PR, 7+10 rounds I think… Might have forgot to mRk a round.
Camille Goldman says
A. 100#
B. 4 x 5 80#
C. 3 Rounds 2 mats 10 HSPU
Rx DU
D. Done
10 handstand wall walks
Kipping exercises