MOB: Full body
WU: 3 BB Power Clean. 3 BB Hang Squat Cleans. 6 T2B. 200m run
S: Power Clean. 15:00 to find a 1RM.
C: AMRAP in 15:00 of:
6 T2B
12 Hang Squat Cleans 115/75
200m run
We encourage all of you who are doing The Open to use this workout as training and scale the weights and reps accordingly so that you can have a most excellent Week 4.
Option 1: 9 Hang Squat Cleans at rx’d weight
Option 2: 3 T2B + 3 Knees to Chest. Hang squat cleans at weight of choice
Option 3: Subs of choice at weights of choice
PWMOB: Stretch hamstrings and hip flexors. Lax ball in C/S/B/Glutes
Advanced: None
Endurance: 95/65