Day 3 Week 1 of 8 Open Cycle

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

10 Snatch Grip Bent Over Rows

10 Barbell Push Press

10 Back Squats

*Empty barbell

3) Upper Body Strength

15-minute time block:

Snatch Grip Bent Over Rows

Barbell Push Press

5 sets of 6 reps each

PP%

Sets 1-2: 75%

Sets 3-4: 80%

Set 5: 85%

4) MetCon:

6 Rounds For Time:

5 Handstand Push-ups

10 KB Sumo Deadlift High Pull

15 AbMat Sit-ups

*Pace: Aggressive 8:00, Solid: 8:30, Limit: 9:00

Beginner: Double DB Strict Press, 26/18

Intermediate: Double DB Strict Press, 35/26

Advanced: 53/35

Sport: Deficit @6/4”, 70/53