Open Week 3
Monday
Strength:
Deadlift 5×5 (70%)
Metcon: For Time (15:00)
“Rx”
3 Rounds
20/18 Cal Row
20 Burpees
20 Alternating DB Snatch (50/35)
Tuesday
Strength: (20:00)
Front Squat 5×5 (70%)
Metcon:
“Rx”
15AMRAP
15 Thrusters (95/65)
20 Front Rack Step Back Lunges (95/65)
25/20 Cal Row
30 Abmat Sit-ups
35 Hand-Release Push-ups
“Intermediate” (75/55)
Wednesday
Strength:
-
8EMOM
1 Squat Snatch (practice- not heavy)
Rest 2mins
-
8EMOM
1 Power Clean (practice- not heavy)
Metcon: For Time (12:00)
“Rx”
21-15-9
Russian KB Swings (70/53)
Burpees
“Intermediate” (53/35)
Thursday
32EMOM
Min 1: :40 Row
Min 2: :40 Bike
Min 3: :40 DU’s
Min 4: Rest
Friday
Open WOD 20.3
