2018 Open Week 2 Day 1

Warm-up
Warm-up
AMRAP 4 Minutes/5 Rounds
5 Burpees
10 Kettlebell Swings 53/35lbs

Weightlifting
Squat Clean (5 x 3 @ 80% Drop and Reset)
Work on perfecting the movement at heavy weight. Does not need to be heavier than 85%

Metcon
Metcon
5 Rounds:
20/12 Calorie Bike
16 Dumbbell Front Rack Lunges 50/35s
12 Kipping Handstand Push-Ups
Metcon
10 Rounds
Ski or Row 300/250m
Rest :60

Extra work
Metcon
EMOM for 20 Minutes
2 Strict Muscle Ups in vest
4 Strict Deficit Handstand Push-Ups (4-8″) in vest
Alternate movements each round.
Metcon
If you are doing Open workout or repeating. Please go back to Friday and post on there. If you don’t know how to do that please ask.