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

FINAL TEST

For time.

Supported handstand hold.

5 rounds for time of:

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

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

3 rounds for quality:
10 Lu Raises
8/8 Tempo Single Leg Box Step Downs
15 Banded Good Mornings
- Rest as needed btw rounds.

4 rounds of:

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

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

90 min

WU for 15 min

A. Back squat from Invictus May 4 2015

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%

B. Deadlift 5x5 reps
75 80 80 80 80

C. Walking lunges with 45 lb DBs'
12 12 20

105 min

Warm up for 10 min

A. Skillwork: HSW practice for 10 min

Warm up for 10 min

B. Muscle Up Progression

C. With partner complete AMRAP in 5 minutes of:
Muscle Ups > Muscle up kääntö + dippi, violetti kuminauha
45
Rest 3 minutes

With partner complete AMRAP in 5 minutes of:
Ski for calories
71

Rest 3 minutes

With partner complete AMRAP in 5 minutes of:
Man Makers 55/35lbs > 30 lbs, thruster
27

D. Skillwork: MU practice for 15 min

E. 3 sets of:
Shoulder press x 10 reps

3×3 – 80%
3×1 – 85%