The Open starts next week, sign up now if you were planning on it, so we know how many people to expect next Friday night.
WOD
A) Back Squat:
5@70%, 5@75%, 3X5@85%
rest 90 sec
B) AMRAP in 8 minutes:
10 HR Pushups
12 KB or DB Thrusters
15 T2B
There is not a prescribed weight for the thrusters, but 35/20 lb is average, go heavier or lighter as appropriate.
COMP
Transitioning to Open mode. We will do some testing and start priming everything for the Open.
A) Snatch
3@60%, 2@70%, 2@75%, 1@80@%, 1@85%, 4X1@90-100+
ONLY 2 misses allowed, rest as needed
Rest 2 minutes and immediately complete part B:
B) EMOM for 4 min:
12 C2B Pullups
Max Reps Snatch @ 70% of max from A
score = total snatch reps
C) Back Squat:
5@70%, 5@75%, 3X5@85%
rest 90 sec
D) AMRAP in 8 minutes:
10 HR Pushups
12 DB Thrusters (45/25)
15 T2B