16/02 – Open 20.1

WARM-UP

3 sets:

• 10 Banded Pull Aparts
• 10 Banded Good Mornings

-into- 3 sets:

• 1:00 Machine
• 5 Muscle Snatch
• 5 Muscle Clean + Shoulder Press
• 3 Inch Worms
• 10 Alt. V-Ups

WORKOUT PREP

2 sets (build in weight):

• 2 Power Snatch + 2 Clean and Jerks
• 2 Bar Facing Burpees

“OPEN 20.1”

10 Rounds for time (15min cap):

• 8 Ground to Overhead (45/30)
• 10 Bar Facing Burpees

WATER

• 35/25kg

EARTH

• Own weight

MUSCLE BUILDING

4 Rounds:

• 10 Neutral Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
• 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
• 10 Goblet DB Skull Crushers @ moderate weight – maintain quality
• -Rest 2 minutes between rounds-