A. Strict Press 5×4(build up per set) B. 5 RFT -10 OHS 95/65 -10 GS Push Ups -10 Med Ball Sit Ups *10min cap C. 3 Sets (Not for Time) -5 Barbell roll outs -10 V-Ups *Note: Part B. move at 80-90% effort throughout. Control your breathing and continue to work.
A1. 2 x 10 Goblet Squats (Build Up per set) A2. 2 x 200m Farmer carry (heavy) between sets B. “Helen” 3 RFT -400m Run -21 KBS 53/35 -12 Pull Ups *12min Cap *Notes: Part A is Not for Time. Part B move at 80-90% effort throughout. Control your breathing and continue to work .
A. Build Up to a 3 rep Squat Snatch (DO Not TnG) *let speed and technique dictate your loads B. 8 min AMRAP -10 snatches 75/55 -10 lateral Burpees over barbell *Notes: Part B should be at a sustainable pace. Focus on continued movement. All reps should meet standards for “The Open”. Use this as […]