BEACHSIDE BEATDOWN THE SECOND COMING!
YOU HAVE UNTIL FRIDAY TO REGISTER YOUR TEAMS!
This is an awesome motivational video. Find that means to succeed PC. Five Weeks until the open!
WARM UP:
5 x 250 M. Row
*Rest :30 Sec.
**Men: Under 1:40, Women: Under 1:50
Then:
Mobilize Shoulders
SKILL:
7 Min. of Muscle Up Work
-Ring Swing
-Ice Cream Makers
-Transitions
*Work where you are in your progressions.
*Adv. 3×5 Weighted Ring Dips.
LIFT:
Clean + Jerk
1 + 1 @ 60%
1 + 1 @ 70%
1 + 1 @ 80%
1 + 1 @ 85%
1 + 1 @ 90%
1 + 1 @ 95%
1 + 1 @ 85%
1 + 1 @ 90%
1 + 1 @ 95%
*If you do not have a Clean & Jerk max take from 1RM Jerk or 85% of 1RM Clean.
**Read as follows: 1 Clean + 1 Jerk.
WOD:
“OPEN PREP 3”
15 Min. AMRAP
30 Bar Facing Burpee’s
20 Front Squat (185/125) (165/115) (155/105) (135/95)
10 MU
*Front Sqt. taken from the ground.
**Sub. MU for Ring Dips.
POST WOD:
Shoulder Mobility
