Open Prep Week 3
Monday
In 15 min
Build to 1 rep max Muscle Snatch
Then
Build to a 2rm Touch n Go Power Snatch
5 Rounds:
7 Power Snatch 135/85 RX 155/105RX+
14 Strict HSPU RX/RX+
– scaled is 14 lateral bar burpees
Tuesday
4 sets:
3 Hang Cleans + 1 jerk @ 65% 70% 75% 80%
8 Min AMRAP
100 Wallballs RX 150 RX+
Max Rep C2B w/ time left RX MU RX+
Wednesday
0:00-10:00
4 Rounds:
14 C&J @ 115/75
14 C2B
10:00-20:00
AMRAP X 8 min
40 Double Unders
10 Thrusters @ 115/75
20:00-Finished
3 Rounds:
25 Wall Ball
15 OHS 95/65
Thursday
Floor Press 6 X 6 @ 80%
Superset
Weighted Pull Ups 6 X 6
Superset
Row 200m
3 Rounds:
7 Deadlifts 225/145 RX 315/205 RX+
14 Push Ups
7 Toes to Bar
Friday
Squat w/ 4 sec pause – max for day
Front Squat 1×20 @ 60% +5-10lbs from last week if successful
For Time:
100 Sit ups
50 Box Jumps (step down each rep)
100 Sit ups
