Open Prep Week 6
Tuesday
Front Squat + Thruster+ Jerk -
from Rack build to max in 15 minutes
16 min EMOM
Min 1: 8 Hang Power Cleans 135/85RX 175/105RX+
Min 2: 10 Box Jump w/ step down 24/20 RX/RX+
Wednesday
0:00-10:00
100 double under25 power snatch 75/55 RX 115/75 RX+45 Bent Over Rows 75/55 RX pull up RX+
10:00-20:00
100 double under20 power snatch 95/65 RX 135/95 RX+30 Pull Ups RX C2B RX+
20:00-30:00
100 double under15 power snatch 115/75 RX 155/105 RX+15 C2B RX bar muscle up RX+
Thursday
In 15 minutes
Floor Press - build to max for day w/ 2 sec pause with triceps on floor
Conditioning -we have 4 rowers, divide class evenly
"Row to the Core"
3000m Row - partners switch every 500m, partner(s) plank while other is rowing. When plank can not be maintained partner does burpees with remaining time until switch
Friday
OHS- build to 5 rep max
Death by "T2B"
*scale to seconds in hanging L-sit or hanging knee raise