A. 15 minutes of joint prep, connective tissue work and some general bouncing - please draw on Form Work only. Work from feet first and travel upwards
60 sec hang
sec on 1 arm or repeat 60 sec hang
15-30 side to side swing (with or without liftoff). This can be done with feet touching floor. x 1 set
FIFO x 6-8 or repeat the side to side swing x 1 set
Every 2 minutes, Thrusters:
Set 1. 6-8
Set 2. 6-8
Set 3. 4-6
Set 4. 4-6
Set 5. 2-3
If you are being strategic for the open, do the lowest end of the required rep scheme. Do not add weight to last week's numbers.
D. 3 Rounds for TIme:
Bottoms up KB Press x 6/arm
Deadlifts x 5-7 Not too heavy. Please reset at the bottom of each rep. Do not drop the bar on the eccentric. Remember that we have the Open Workout on Friday.
double unders x 40