Today we go fast and dirty. This Open test left the taste of “fast exercise” in the mouth of everyone who participated years ago in this. Scale accordingly to allow the weight you choose to be on the side of faster than heavier today. Most open workouts share this sentiment with the fact that it’s better to go too fast than too heavy to reach the desired stimulus for your fitness at large. The strength work is meant to be a primer, like most other days this week. If you feel good, go heavy! Otherwise the goal is to use the Power snatch strength work to prime you so that whatever load you use for the workout feels nice and light!
400m Run
_________
10 Banded or PVC Pass through
5 Snatch Deadlift
5 Snatch pull
5 Muscle Snatch
5 Overhead Squat
5 Hang squat snatch
5 Squat snatch
2 rounds
*All with PVC
_______
10 kipping swings
5 pull up or ring row (strict)
5 Burpee no push up
2 rounds
______
10:00 of bar muscle up skill and practice
- Hip to bar swings
- Delayed hollow/ arch practcie (1st rep of BMU)
- Jumping BMU Practice
- Banded BMU practice
)
RXConditioning:
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
135/95lb.
12:00 Time Cap
Intermediate:
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 Jumping bar muscle up or banded bar muscle up
12 bar-facing burpees
95/65lb.
Baseline:
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 Pull Up (banded) + 10 Push Up
12 bar-facing burpees
65/55lb.
3x 12 Seated off knee DB bicep curl
Superset with
3x 15 Banded pull a part
Rest as needed.
Put your rounds and reps if you get capped!