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
MetCon:
As Many Rounds and Reps as Possible in 9 minutes:
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: 95/65, 115/75
Intermediate: 135/95, 155/105
Advanced: 185/125, 205/145
Sport: 205/145, 225/155