A.
Every minute, on the minute, for 12 minutes:
Back Squat x 2 reps @ 80-85%

B.
Build to today’s heavy…
Snatch with No Hook Grip and No Foot Movement

Followed by…

Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ today’s heavy No Hook No Foot Movement

C.
Four sets for max reps of:
30 seconds of Hang Squat Snatch
Rest 60 seconds

Set 1: 55% of 1-RM Snatch
Set 2: 55% of 1-RM Snatch
Set 3: 60% of 1-RM Snatch
Set 4: 65% of 1-RM Snatch

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages.

A.
Every two minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 90% of 1-RM C&J

B.
Seven sets of:
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Set 7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.

C.
Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 40/30 Calories of Assault Bike
Station 2 – 20 Kettlebell Swings (32/24 kg) + 30 Wall Ball Shots (20/14 lbs)
Station 3 – Run 400 Meters or Row 500 meters
Station 4 – 20 Chest-to-Bar Pull-Ups + 20/15 Strict Handstand Push-Ups

D.

Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
1.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

2.

A.
Build to 85-90% of your 1-RM Clean, and then…

Every 2 minutes, for 16 minutes (8 sets):
Clean + 3 Front Squats @ 80-85% of your 1-RM Clean

B.
Four sets for max reps of:
30 seconds of Power Cleans
Rest 60 seconds

Set 1: 55% of 1-RM Clean
Set 2: 60% of 1-RM Clean
Set 3: 65% of 1-RM Clean
Set 4: 70% of 1-RM Clean

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages.

A.
Six sets of:
Split Jerk x 6-8 reps*
Rest as needed

*Sets 1-2 @ 40% of 1-RM Split Jerk
(3 second pause in dip, 3 second pause in receiving)
*Sets 3-4 @ 50% of 1-RM Split Jerk
(1 second pause in dip, 2 second pause in receiving)
*Set 5-6 @ 60% of 1-RM Split Jerk
(1 second pause in receiving)

B.
Three sets of:
Dumbbell Strict Press x Max Reps
immediately followed by…
Dumbbell Push Press x Max Reps
immediately followed by…