Open Prep Week 2 of 7
Base + Climb
A. Front Squats 5×3; 3-4mins
or Cleans 5×2; 3-4mins
*in rest period, practice HS Hold Facing Against the Wall (correct position is only toes touching wall, remain hollow in core and press hard through hands/shoulders). If efficient at that, practice a static free standing HS Hold or HS Walking
21 KB S[email protected]/16kg
12 Pull Ups or Jumping Pull Ups (6inches between head and bar)
15 Hang Power Snatch or Hang Power Clean + [email protected]/35#
15 OHS or Front Squats
Min 1: 10-15/7-12 Row Cals
Min 2: 10-15 Burpees
Open Prep Extras
A. Every 2mins, complete:
*The goal is to complete 10 sets, each effort is to be under 1min.
For each set you don’t complete under the goal of 1min, add 1 hop the rower burpee for every metre short. Complete the Burpees at the end of the session.