Can't believe the open is finally here. I'm ready, here's to training hard through the open, getting better during the open, preparing for Regionals during the open. I have my winner's choice strings put on my Nitrum over the weekend, this bow is sic!
1. Warm-up
3 Slow Rounds
Row 500m
15 GHD Sit-ups
DONE.
2. Met-Con
AMRAP 6 Minutes
20 Bar-facing burpees
20 Power Snatch #135
20 CTB Pull-ups
1 Round + 25
3. OLY
Every 45 seconds for 8 sets @80% of your power clean 1RM:
1 Power Clean – Drop the weight – 1 Squat Clean
#242 no joke!
4. Interval Work
21-15-9
Thruster 95/65lbs
KB swings 70/53lbs
5:15
Rest 3 minutes
21-15-9
Push Jerk 135/95lbs
Box Jump 24/20″
4:47
Rest 3 Minutes
21-15-9
OHS 95/65lbs
Double-unders x2 (42-30-18)
2:59
Total Time including rest was 18:59.