Focus Clean Complex:
1 Clean +2 Front Squats +3 Thursters

5 sets of whole complex @ 70% 1RM C&J

MetCon 12 min. AMRAP:
- 100 m Run
- 5 Power Cleans (L1- 95/75; L2- 135/95; L3- 185/115)
- 10 Pull-Ups (L1- jumping; L2- pull-ups; L3- C2B)
- 15 Wall Balls (L1/L2- 14/10; L3- 20/14)

Score: Weight / Rounds + Reps

Focus: Sumo Deadlift
1 x 3 @ 80% 1RM DL; then,
2 x 8 @ 65% 1RM DL

MetCon: 10 min. AMRAP:
- 9 Deadlifts (L1- 135/75; L2- 155/95; L3- 185/115)
- 10 Push-Ups (L1- hand-release; L2- HSPU [kipping]; L3- HSPU [strict])
- 15 Box Jumps (L1- step ups; L2- 24/20; L3- 30/24)

Score: Weight / Rounds + Reps

4 rounds of:

15 KB Swings
10 Goblet Squats
5 KB Push Press each arm

For 5 rounds:
5 Single Arm DB Snatch (right arm)
5 Single Arm OHS (left arm)
5 Single Arm DB Snatch (left arm)
5 Single Arm OHS (right arm)
10 T2B super strict

Post 5 rounds:
Rotator Cuff 5-6 reps
10 back extensions super slow and strict

5 rounds for time of:

• 25 GHD sit-ups
• 25 back extensions
• 15-foot legless rope climb, 5 ascents

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

2X5@70%, 2X3@75%, 1X3@80% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec.

Every 1:30 for 9:00 (7 total sets)-

5 T&G Power Snatches – begin around 70% of max Power Snatch and work to a 5rm for the day

Maksimista 80%

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
AMRAP 12 Minutes
Run 200m
30 Box Jump Overs 24/20″
30 Push Ups

5b. Accessory
800m Sled Drag x 3
Rest approximately 5 Minutes
The weight should be Light-Moderate.
Should be able to accomplish the entire distance with minimal stopping.