Open Prep

A1: 10-8-6-4-2 of squats cleans @ 60-70% of 1RM Squat Clean Perform 1:00 Row for Max Cals After Each Set of Cleans Rest 5 minutes A2: 5-4-3-2-1 of squat cleans @ 70-75% of 1RM Squat Clean Perform 1:00 Row for Max Cals After Each Set of Cleans Notes: Focus on moving the barbell roughly 1 rep every 10-15 seconds. Keep a solid consistent pace throughout. For the rowing, Pick target calories that you think you can hit for all 10 sets, this should be a hard effort - 8-9/10 effort. RX Athletes should aim at getting a minimum of 18/15 Cals for each set of the rowing Scale Athletes should aim at getting a minimum of 14/11 Cals for each set of the rowing

Accumulate 60 seconds of HS hold in Each Position: A: Narrow hand position - Hands inside shoulder width B: Regular hand position - As you would have them when performing HSPU C: Wide hand position - Hands outside shoulder width Notes: If you need scale, sub the HS Hold up against the wall with a Pike position.

Every 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Barbell load – 55-60% of 1RM Snatch This complex involves a total of (6) repetitions. As it flows in full: 1 High Hang Power Snatch - Bar at pocket-level 1 Hang Power Snatch - Bar at knee-level 1 Power Snatch - from the floor 1 High Hang Squat Snatch (pocket-level) 1 Hang Squat Snatch (knee-level) 1 Squat Snatch (from the floor)

For Time: 1-2-3-4-5-6-7-8-9-10: Burpee Box Jump Overs Toes to Bar 15/12 Cal Row Notes: Flow will be as follows: 1 Burpee Box Jump Over + 1 Toes to Bar + 15/12 Cal Row then perform 2 BBJO + 2 TTB + 15/12 Cal Row...all the way ending off with 10 BBJO + 10 TTB + 15/12 Cal Row

Squat/Power Snatch

10 x 1

Clean&Jerk

10 x 1

Accumulate with as few breaks as possible: 2 Minute pinch grip plate hold 2 Minute dead hang with a pronated grip 1 Minute pinch grip plate hold 1 Minute dead hang with a supinated grip No rest between movements