MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 3 Power Cleans. 6 Back Squats. 9 OTB burpees. 5 Split Jerks.
REVIEW: Power Clean. Back Squats. OTB Burpee. Split Jerk.
S: Split Jerk. 15 minutes to a heavy single.
C: 3 rounds. 3:00 work/:60 rest
3 Power Cleans 155/105
6 Back Squats 155/105
9 OTB Burpees
*WE DO NOT RECOMMEND YOU PERFORM THIS WORKOUT IF YOU ARE COMPETING IN THE CF OPEN. TAKE A REST DAY INSTEAD.
LIII: 135/95
LII: 115/75
LI: Weight of choice. From the hang okay.
PWMOB: Full body rollout.
Advanced: 185/135
Endurance: 135/95 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 goblet squats at RKB weight of choice
9 pushups off a bench (or BB set in the rack at knee height)