Open Prep & Regional Prep
A.
Clean (Knee)
2 @ 55
2 @ 65
2 @ 75
2 @ 80
3×2 @ 82
*Pull from blocks
B.
Front Squat
5×4 @ 82%
-ss w-
Glute Bridges
10 reps between sets
C.
GHRs
4×6-8
-ss w-
One Arm DB Row
4×8/arm
D.
10min AMRAP of:
3 Wall Balls (20, 14)
3 Burpees
*Regional Prep athletes use (30, 20)
E.
400m Farmers Carry (70, 53)
Barbell
A.
Snatch Push Press + OHS
-5+1/45%
-4+1/60%
-3+1/70%
-2+1/80%
-1+1/85%
B.
Snatch, below knee
-3/40%
-2/52%
-2/64%
-2/70%
-1/75%
-1/80% x 3
C.
Clean Pull + Clean, below knee
-3/45%
-2/55%
-2/65%
-2/75%
-1/80%
-1/84% x 3
D.
Back Squat
-4/40%
-4/55%
-3/65%
-3/75%
-2/82% x 3
chris redden says
A. 225
B. 230
C. done & 75
D. did class wod, they were one short
E. lovely
Karlie says
Barbell
A. 75#
B. 75# hang below knee is easy. Ready for bigger percentages.
C. Worked up to 84% 100# felt super good so decided to go for a new PR.
Hit a hang clean at 105.
Squat clean at 110,115, 120pr, 125pr. Got under 130# 4x but just couldn’t stand it up. This was a huge breakthrough for me. Confidence booster day. Programming is working!
chris redden says
Good work karlie
Karlie says
Thanks Chris!
Chris Hall says
A skipped
B 225
C done
D 25 rounds
E done