0:00-15:00 General Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
SPECIFIC WARM-UP:
10 Single Arm DB S2OH (5 each arm)
5 Scap Wall Slides
5 Scap Pull-ups
Upper Body Strength
Alternating Every Minute on the Minute for 16 minutes (8 sets each):
1 Bench Press
1 Weighted Strict Pull-up
*heavy as you want for each, last week of The Open
WOD:
AMRAP 9:
5 Handstand Push-ups
4 Deadlift
3 Power Cleans
*increase weight at 4:30 mark
*Pace Goal: 7-10 Rounds
*push to stay unbroken on HSPU and deadlift, go to singles on the power cleans when needed
Beginner: Double DB Strict Press, 95/65, 115/75
Scaled: Double DB Strict Press or modified HSPU, 135/95, 155/105
Rx: 155/105, 165/115