MAY 21st - 2020 OPEN PROGRAM

Track/interval row day

dynamic warm up: lunges, side shuffle, high knees, butt kicks, arm circles, leg swings, plus 5 min of roling out on foam roller

200m run + 15 pu, rest 1 min x 2

400m run + 12 t2b rest 2 min x 4 rnds

800m run + max bar mu x 1

Cool down stretch for 5 min

Games 2019 Prep

WARMUP

125 du buy in into 30 du on the minute x 5 minutes with singles in remaining time

mobilize 45 min include 2 legless + 10 r hyper x 4ounds in this time

WEIGHTTLIFTING

Power Snatch to max

2 P Snatch 70% + 3 s hspu x 10 min

10 front squat 225/145 + 8 front squat 245/165 + 6 fs 265/185 + 4 fs 285/205+ 2 fs 305/215 "no rack

foor time

weighted chin ups 6x4 ahap

METCON 1

25 kbs 54/35 + 15 muscle ups + 5 thrusters 185/125 x 3 rounds

rest as needed

METCON 2

10 deadlifts 315/225 + 30 ft hs walk + 20 toes to bar + 30ft hs walk x 3 rounds

ACCESSORY

1 min free standing hs hold + 30 sec l sit hold