Open Prep
A.
Clean & Jerk
3, 3, 3
2, 2, 2
1, 1, 1
*Build into a moderate triple, double, and single
B.
CGBP
3×10 [7]
*Maintain same weight as last week
-superset with-
Strict Pull-ups
3xME
C.
DB Fly
3×10 [7]
*Maintain same weight as last week
-superset with-
Pause Ring Rows
3x 6, 5, 4, 3, 2, 1 sec
*For ring rows. Pull to chest and hold for 6sec, return to bottom, pull to chest and hold for 5sec, return, 4sec, return, etc.
D.
5 Rounds of
200m Run
5 C&J (135, 95)
10 Box Jump Overs (24, 20)
15 Wall Balls (20, 10)
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