The posts will be a little different during the Open weeks.  They will give a suggested approach for the week with a plan to do the open workout Saturday.  This week, however, will have the Open workout performed on Friday.

Monday
High Volume
Heavy
Oly lifts

Tuesday
high intensity but lower volume 
gymnastics skills
emoms

Wednesday
get heart rate elevated and stay fresh and mobile
air dyne or rowing intervals

Thursday
Off, ice bath foam rolling, epson salt ect.

Friday 
Open WOD

Saturday 
if you do not plan to repeat open wod, then high volume
today is going to be your 2nd most important training day of the week with Monday being the most important 

Sunday 
OFF

Open starts next Thursday. Stay hydrated, mobile, and fresh.

Mon

A. BS 3, 2, 1, 3, 2, 1; rest 3mins

 

rest as needed

 

For time all out

Row 250m

15 KBS 2/1.5pd

25 burpees

15 KBS 2/1.5pd

Row 250

rest 12 min

X 2

Tuesday

A. Squat snatch build to a max

+

for time

10 Squat snatch 65% of A

10 Squat snatch 70% of A

10 Squat snatch 75% of A

10 Squat snatch 80% of A

rest 20mins

10mins max cals AD

Wed/Thur

A. emom - clean and jerk TnG x 3 start at 115# add 10# every min until tough triple

 

3 sets 80% 90% 100%

Row 200m

10 CTB chin ups

10 clean and jerks 95

10 CTB chin ups

10 clean and jerk 95

70 DU

rest 5mins

Friday

A. OHS 10, 10, 10; rest 2mins 80% effort

+

30 MU for time

+

Row 30sec 97% effort

rest 4mins x 3

Saturday

Build to heavy thruster

Framrap

Tues

Monday
A. BS @3 sec neg; 2, 2, 2, 2, 2; rest 2-3mins
B. close grip bench press ; 5, 4, 3, 2, 1; rest 3mins
+
10min amrap
60 bar facing burpees
30 OHS 120/90#
10 MU

Tuesday
A. PC build to a max in 10mins
rest 3mins
B. PC amrap 4mins 90% of A
rest as needed
 4 min cap
5 rounds for time
8 clean and jerks 95
35 DU

Thursday
3k for time
attend rowing and skip Thursday



Friday
5min 80% effort
10 box jumps 24 sd
10 kbs 1.5
rest 5mins
5mins 90% effort
7 push press 115
7 CTB
rest 10mins
5mins 100% effort
10 thruster 75/45#
7 burpees

Saturday
Build to heavy power clean and push jerk
7:00 AMRAP
3 CJ 135
3 TtB
6 C&J ...

Monday
Row 1k for time
rest 20mins
Row 1k for time

Tuesday
PS build to a tough single in 6sets rest as needed
+
5mins
15 PC 135
15 PC 185
15 PC 235
15 PC 285

Thursday
Even if you are not following today's program with the competitor class sign up for the class if you are working out between 5:30-7:00 and I (Brandon) or a coach will be able to answer questions and help during your traning.

A. FS 2, 2, 2, 2; rest as needed
+
10min amrap
15 burpees
60 DU

Friday
A. build to a 1rm wtd chin up pronated (compare to last weeks supinated)
+
10min amrap
75 PS 75
50 wall balls 20
25 MU

Saturday
We will retest Open WODs on Saturday!

Build to a heavy-ish deadlift (85-90%)

Open 11.2
15:00 AMRAP
9 DL 155
12 HR pushups
15 24" box jumps