A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Every 2 minutes, for 10 minutes (8 sets):
3-Position Snatch @ 60-65% of 1-RM Snatch
(High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch)

Build over the course of the 5 sets to today’s heavy-ish.

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
6 Strict Toes to Bar
9 Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Presses

A.
Take 15 minutes to build to today’s heavy…
Back Squat x 1 rep

This does not need to be an attempt at a PR, just something that feels heavy and primes your CNS.

B.
Take 15-20 minutes to build to today’s 1-RM Clean & Jerk

C.
Six sets for times of:
500/400 Meter Row
25 Kettlebell Swings (32/24 kg)
15 Kipping Handstand Push Ups
Rest 60 seconds

If you are not interested in competing in the Open, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

A.
Three sets of:
Back Squat x 8 reps @ 31X1
Rest 45 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 45 seconds
Straight Body Ceiling Reaching Crunches x 20-30 reps
Rest 45 seconds
Reverse Snow Angels x 15 reps @ 3131
Rest 45 seconds

B.
For time:
Run 400 Meters
40 Kettlebell Swings
40 Single-Arm Kettlebell or Dumbbell Thrusters
40 Kettlebell Swings
Run 400 Meters