Our first attempt at The Open is two weeks away. So today our priority will be warming up and completing a pervious WOD in the same way we would warmup on an actual Open attempt day. We still have strength work but that will come after the metcon today.
A.
Open Warmup Practice
10min Row
*Break a good sweat
Athlete choice mobility
Warmup to WOD movements
Then 3 Rounds of
20 DUs
10 Power Snatches
B.
Open Practice
14.1
10min AMRAP of:
30 DUs
15 Power Snatches (75, 55)
*Push hard, this is meant to mimic
C.
Power Clean
3 @ 65
3 @ 70
3 @ 75
2 @ 80
2 @ 85
1 @ 90
1 @ 90-95
1 @ 90-95
*Based on power clean percentages
D.
Back Squat
4×5 @ 5lbs heavier than Monday
E.
4 Rounds of:
45sec Hollow Body Rocks
15 Reverse Hypers (moderate)
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