REGIONAL & OPEN PREP
A. Gymnastics Warmup
10min Alt EMOM:
Odd: 6-7 HSPU
Even: 10-12 Cal Air Bike
B. Metcon
Ben Bergeron’s Open Test
20min AMRAP:
50 Wall Balls (20, 14)
50 DU
40 Box Jumps (24, 20)
40 T2B
30 C2B
30 Burpees
20 Power Cleans (145, 100)
20 Jerks (145, 100)
10 Power Snatch (145, 100)
10 Muscle-Ups
C. Weightlifting
10min EMOM:
1 Power Clean (AHAP)
*Build to a heavy single before starting EMOM and maintain for all 10min.
D. Recovery
10min Rest & Recovery Row
BARBELL
A.
Muscle Snatch + OHS
-3+1/30%
-3+1/35%
-3+1/40%
-3+1/45%
*Base off snatch.
B.
Pull + Snatch
-2/45%
-2/55%
-2/65%
-2/72%
-2/78%
-2/82% x 4
C.
Power Clean + Jerk
-2/45%
-2/55%
-2/65%
-2/72%
-2/78%
-2/82% x 4
D.
Front Squat
-4/50%
-3/65%
-2/75%
-2/80%
-1/84%
-1/88% x 5
E.
Glute Ham Raise
-2×20
Barbell
A. Only worked up to 40#
B. 82# hit all sets
C. Skip, sore from Horton
D. FS 1/88 x5 @ 123# solid
E. Skip
Bergeron test wod
Got to 6 cleans. Dunno how many that is but o had to single all my c2b and can’t really kip on my shitty pull-up bar. Hard as heck regardless of that.
A done
B 20 minutes made it all the way to Snatch and did1
C 225