Interesting discussion about The Open!
WOD 1
WARM UP
In 10 Mins:
Snatch Tekkers
OH Squat
Squat and OH Press
Snatch Balance
Pull Under
Hang Snatch
Full Snatch
WOD 2
EMOM for 20 Mins
1 Squat Snatch @ 60/40 C=80/50
1 Hang Squat Snatch
1 O/H Squat
*1 Attempt each minute. Score= successful lifts/ weight
*Scale weight to challenging complex
*If you don’t walk to the bar and feel like you may miss, you haven’t gone heavy enough
Barbell
Strength phase – Week 2
8-10 Min Warm Up
EMOM10 – 3 Hang Snatch
(above the knee)
In 14 Mins Build to a Heavy Squat Clean+ Split Jerk
In between each attempt complete 5 Russian KB swings”
Barbell WOD
EMOM10
1+ Back squat ladder
(pick a weight and stick to it)
*Aim to increase load on ALL lifts in the session, go by feel
FHT
A1) BB Front Squat 8/12 reps
A2) Jumping lunges 16 reps
B1) BB/DB Split Squats 10 reps
B2) Glute Bridge 20 reps
C1) Close grip bench 8/12 reps
C2) Banded pressdowns 12/15 reps
EMOM 12 Mins
10/12 Crunches
10 Supermans