For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern
Late start, 530 and 630am canceled. All others classes are a go unless stated otherwise on FB/blog
——
Choose your work today based off of the day you will make your Open attempt. Friday – Active Rest/Mobilize, Saturday – Can do today’s WOD or Goat Work.
———–
5 sets – 3 Hang Clean + 1 Jerk
+
AMRAP – 9
3, 6, 9, 12 ….
Burpee to 6″ target
STOH 135/95
3 sets for quality
8 RDLs
8 Strict Pull Up
15 GHD Hip Ex
8 Bentover Row
AMRAP – 4mins on/1min rest x 5 sets
60 DU
40 Cal Row
20 Thrusters 95/65
Snatch – 2 sets
2@65%
2@70%
2@75%
2@80%
+
For Time
12 Power Clean @65%
21 CTB Pull Ups
9 PC
15 CTB Pull Ups
6 PC
9 CTB Pull Ups
Back Squat
5@65%, 5@75%, ME@85%, 5@75%,. 5@65%
+
EMOM – 21
Min 1 – 6-8 Burpees over the box 24″/20″
Min 2 – 7 Heavy/UB STOH
Min 3 – 15 Wall Ball
