MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 3 Power Cleans. 6 HSPU. 9 Pullups. 5 Split Jerks.
REVIEW: Power Clean. HSPU. Pullups. Split Jerk.
S: Split Jerk. 15 minutes to a heavy single.
C: 3 rounds. 3:00 work/:60 rest
3 Power Cleans 165/115
6 HSPU
9 Pullups
*WE DO NOT RECOMMEND YOU PERFORM THIS WORKOUT IF YOU ARE COMPETING IN THE CF OPEN. TAKE A REST DAY INSTEAD.
LIII: 145/100. HSPU sub of choice.
LII: 125/85. HSPU sub of choice. Pullup sub of choice.
LI: Weight of choice. From the hang okay. HSPU sub of choice. Pullup sub of choice
PWMOB: Full body rollout.
Advanced: 195/140
Endurance: 145/100 is rx’d.
The Mar: 3 rounds of 3:00 work/:60 rest
3 doorway pushups
6 sit to stands
9 flutter kicks/leg
CTF M2B:
S: Push Jerk. 15 minutes to a medium weight single.
C: 3 rounds. 3:00 work/:60 rest of:
3 RKB swings at weight of choice
6 DB Push Press
9 Hanging Knee Raises