A)
Back Squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%
- Percentages are based off your Back Squat 3RM
B)
Front Squat
1 x 5 @ 60%
3 x 5 @ 70%
- Percentages are based...
A)
Weightlifting
or
B)
Partner or solo WOD
For time:
Buy in:
50 Pushups
50 Air Squats
then partition as required:
100 Toes-to-Bar
100 Lunges
100 Alt DB Snatches (20/15kg)
100 Plank Jacks
Cash out:
100/80 Calories
...
A)
Push Press
9-6-3-3-3-3-3-6-9
B)
AMRAP in 10 mins:
5 Hang Power Cleans (45/30kg) (^62.5/45kg)
4 Burpees (6”)
3 Strict Pull-Ups
The Open is done and dusted for another year. It never fails to bring an extra edge to the physical effort and mental application compared...