Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Minute 1 – Banded Good Mornings x 15 reps
Minute 2 – Hamstring Floss x 10 pulses per side
Minute 3 – Inchworm + Toe Drag x 3-5 reps

A.
Every 2 minutes, for 10 minutes (5 sets), complete:
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 75-80%

B.
Four sets for max reps of:
30 seconds of Power Snatch @ 50% of 1-RM Snatch
Rest 90 seconds

Note the weight used and the reps achieved.

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

C.
Five rounds for time of:
20 Wall Ball Shots
10 Toes to Bar

40-54: 20 lbs to 10′ target/14 lbs to a 10′ target
55+: 20 lbs to 9′ target/10 lbs to a 10′ target

D.
Three sets of:
Incline DB Bench Press x 8-10 reps
Rest 60 seconds
Strict Supinated Grip Pull-Ups x 6-12 reps
Rest 60 seconds
DB Z-Press x 6 reps
Rest 60 seconds