COMPLETE : heading into next stage of the Open
(am)
A. AFAP
15 Squat Snatch 135/95
12 bar lateral burpees
12 t2b
12 Squat Snatch 165/115
15 bar lateral burpees
15 t2b
9 Squat Snatch 195/125
18 bar lateral burpees
18 t2b
6 Squat Snatch 225/145
21 bar lateral burpees
21 t2b
3 Squat Snatch 255/165
24 bar lateral burpees
24 t2b
*1 bar – athlete must change out their weights
B. DB SA Row x 10 reps each side x 5 sets each side
C. 15 minutes of Thoracic mobility
/
(PM)
A. EMOM x 10
min 1 : 12 alt weight pistols (heavy but positional focus per individual)
min 2: 1 legless rope climb + 1 rope climb
B. Assault Bike
5 min @!80%
3 min of dynamic work off bike
x 3 sets
+
Recovery – athlete specific