Happy Open Week

Happy Open Week


STRENGTH:
Front Squat
1 x 5 @ 65%, 1 x 4 @ 75%, 2 x 4 @ 80% OR 5 x 4 at a challenging weight

CONDITIONING:
AMRAP in 12 Min
7 Toes to Bar or V Ups
5 Clean and Jerks (155/105)
200 M Run

Happy Open Week!

DAILY CHALLENGE:
Superman Holds, 4 x :30

MOBILITY:
Bowler Stretch, Calves on Post

ENDURANCE:

Pose drills
4x400m with 90 seconds rest @ 80%

COMPETITOR PROGRAMMING:
Back Squat:
1 x 6 @ 70%
1 x 6 @ 80%
1 x 3 @ 90%
1 x 2 @ 95%

Hang Snatch:
2 x 3 @ 73%
2 x 2 @ 73%

Jerk:
4 x 2 @ 82%
Please use Jerk boxes if weight becomes too heavy to control back to your shoulders.

Snatch Pull from Blocks:
5 x 5 @ 80%

Skill:
Pick an Open skill. Work it.


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