18.2 Will be done on Saturday and Sunday. Stay tuned to Facebook for heat times
Strength: 15 min to Find a heavy Clean so you can be ready and have an idea of what you can do for the Open.
Review Standards and movements of 18.2
1-10 Ladder
DB Front Squats (Rx 50/35) (35/20)
Burpee over barbell
Conditioning: For time
20,18,16,14,12,10,8,6,4,2
Pull ups
20 Dubs after every set of pull ups
Strength: 12MIN EMOM 1 Deadlift 1 Hang Power Cleans 1 Hang Squat Clen 3 Push Press (INCREASE WEIGHT EACH ROUND) Conditioning: 4 rds 200m Run 12 Push Press (135/95)(125/85) 10 Back Squats 8 Toes 2 Bar
Strength: Bench Press 1. DB Single Arm Bench Press 4x 6ea arm 2. BB Bent Over Rows 4x6 Superset: -Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO -Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE Cond
Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean