Dynamic Mobility, Activation and Warm-Up
Accumulate 60 seconds in the bottom of the squat using a band for assistance
and then …
Two sets of:
Banded Clam Shell Holds
x 20 seconds per side
30 Seconds Hip Opener per side
and then …
Three sets of:
Row 250 meters
Sky Divers x 10 reps
Alternating Lateral Lunge x 10 reps total
Alternating Reverse Lunge x 10 reps total
Mountain Climbers x 30 reps
A.
Three Sets of:
Back Squat x 10 reps @ 62.5%
Rest 2-3 minutes
B.
Open Workout 16.3
35-54:
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches (75/55 lbs)
3 Bar Muscle-Ups
55+:
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches (65/45 lbs)
5 Chest-to-Bar Pull-Ups
Note:
Lets see where you guys are at! This is a retest of a 2016 Open workout so, if you did this in 2016, look back to see what your score was. Triceps and grip start to go on this one so be effecient with the way you cycle the power snatches. Find the best strategy for you to cycle that barbell that won’t smoke your triceps in the first few minutes.
C.
Three sets of:
Barbell Power Rows x 10 reps @ 1111
Rest 60 seconds
Glute Ham Raises x 6-8 reps @ 2111
Rest 60 seconds
Optional Session
A.
Every 3 minutes, for 15 minutes (5 sets):
2 Cleans + 2 Jerks
*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 75% of 1-RM Clean & Jerk
(Perform a clean, drop the bar, perform another clean, followed by 2 jerks)
At the 15 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
B.
Two Sets of:
1/2 Kneeling Landmine Press x 12 reps each arm
Rest 30 seconds
Landmine Row x 12 reps each arm
Rest 30 seconds
followed by…
Two Sets of:
Banded Tricep Pushdown x 12 reps each side
Rest 30 seconds
DB Lateral Raises x 12 reps
Rest 30 seconds