Monday - 2 weeks out from Open

Class Program

A.) power clean + push jerk

(1+3) - work up to heavy complex

B.) Open workout 13.2

AMRAP 10

5 shoulder 2 overhead 115/75

10 deadlift

15 step ups / box jumps 24/20” 

—————— 

C.) strength

back squat

-heavy triple

DB box jumps (2 x DB)

find good weight, and good height

-complete 5x7

barbell step ups, light weight 

-work up to as high as possible for a set of 10

D.) Conditioning

4 rounds

500m row

10 burpee over rower

10 DB OHS 70/55

E.) Gymnastics  

4 rounds, 30 secs on/30 secs off

Min 1 : Wall Balls 30/20

Min 2 : double unders

Min 3 : HandStand PushUps

Min 4 : rest