Warm Up 98 (No Measure)
3 RNFT:
5 KB Deadlift
5 KB Clean
5 KB Front Squat
5 KB Push Press
+
3 RNFT:
30 Sec Bar Hang
30 Sec Handstand Hold
Metcon (AMRAP – Reps)
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups
Scale 1:
40, 30, 20, 10, 5
@115/80
Pull Ups
C2B
Scale 2:
40, 30, 20, 10, 5
@75/55
14/10
20/16
knee raises
jumping pull ups
banded pul ups
This big, long chipper hits many of the movement we may see over the course of the Open. With a high rep count, the goal for most athletes will be to see how far they can get within 20 minutes. To hit the proper stimulus, we want athletes to reach at least the jerks. Coaches can assist in modifying loading and/or rep schemes to accomplish that. The weight on the barbell should be something that athletes could complete in 1-2 sets when fresh. For athletes who have no aspirations of competing locally or in the Open, we can replace ring muscle-ups with burpee pull-ups. There are a lot of moving parts and things to touch on, so today we’ll walk through things in order during movement prep, familiarizing athletes with the flow and giving them one thing to think about with each movement.