Open Prep
*Reload/Deload Week
A.
Every 2min for 12min:
2 Split Jerks
*Build into a moderate double
B.
Strict Press
3×10 [7]
*Maintain same weight as last week
-superset with-
Strict Muscle Ups
3×80%
*If not able to complete strict MUs, sub with strict ring pull-ups + strict ring dips
C.
One Arm DB Row
3×8/arm [7]
*Maintain same weight as last week
-superset with-
Bent Over Lateral DB Raises
3×10 [7]
*Maintain same weight as last week
D.
4B Class WOD
4 rounds for time:
50 DUs
15 Power Snatches (75/55)
* 10 min cap
A. worked to 205
B. 115, 1,1,1 plus ring dips
C. 70, 15
D. 7:39 did high hang snatches to keep from bending over
A: 185
B: 95, 1,1,1
C: 60, 15
D: 8:20 snatches in 5s dubs in 25s after first set
A. 185. 205 was sloppy, so I backed it down.
B. 85 & 10, 10, 10 (ring pull ups only)
A. 205
B. 115
C. 70 & 15
D. ran a mile