400m Run or Row, then
2 Rounds of:
12 Air Squats
9 OHS 45/35 w/ pause in bottom
6 Strict Pull Ups w/ :03 negative
GET STRONG (16 Min)
Overhead Squat
10:00 to establish a 1RM
rest 3:00
AMRAP 3
Max Reps @75% 1RM
*You must be able to Snatch the weight
GET FIT (20 Min)
5x AMRAP 2 / Rest 2:00 between rounds
300/250m Row
Max Burpees to Plate
COMPETITORS EXTRA
2 Rounds of:
200m Run
15 Thrusters 95/65
200m Run
30 Alternating Pistols
9 Min Cap
ATHLETES NOTE:
With The Open sneaking up, here is a good piece to train your burpee volume. Open hips all the way after landing on the plate.