Saturday, January 27th 2024

WARM UP

Line Drills

4 Shuttle Runs

25′ Knee Pulls

25′ Tin Soldiers

25′ Walking Lunges

25′ High Knees

then,

*Grab Wall Ball

10 Air Squats

5 Med Ball Squats

5 Wallballs

*grab jump rope

10 Heel/Toe Rocks

10 Pogo Jumps

20 Single Unders

25 Double Unders

*on pull up bar

:30 Active Hang

6 Kip Swings

4 Knees to Chest

3-5 T2A of T2B

5 Burpees

*Grab Barbell

5 Clean Grip Deadlifts

4 Muscle Cleans

3 Power Cleans

5 Strict Press

4 Push Press

3 Push Jerks

3 Power Snatches

Build to workout weight and prep any other movements you want to touch a bit more

METCON

With the open approaching this is a great benchmark to see how you are feeling on movements that are normally tested in the Open, and see what you may need to spend some extra time on over the next few weeks to get ready.

“The Open Test”

AMRAP in 20 minutes

50 Wall Ball Shots (20/14 lb)

50 Double-Unders

40 Box Jumps

40 Toes-to-Bars

30 Chest-to-Bar Pull-Ups

30 Burpees OTB

20 Power Cleans (135/95 lb)

20 Jerks (135/95 lb)

10 Power Snatches (135/95 lb)

10 Muscle-Ups