OPEN-Season / M1 – 1 of 8

WO #1
In 12min:
Clean + Hang Clean -MTR- 5×1+1

3min Rest

Death By: 1/2 body-weight overhead squat

CONDITIONING
Bike
40min Ride

WO #2
10am to 12pm

Straps Snatch + Hang Snatch (mid-thigh) + Hang Snatch (Below Knee) -MTR- 3-2-1-1-1-1-1
Clean (All Hook / No Feet) MTR 3-2-1-1-1-1-1
Jerk Dips to Squat Jerk -MTR- 5-7×3+1/
Bent Over Rowing -MTR-5-5-5-5-5

3 Rounds
5 Step Handstand Push ups 2ea (wall down / dont have to walk)
5 Med-Ball Clean 150/100

OPEN-Season / M1 – 1 of 8

WO #1
In 12min:
Split Press -MTR- 5x2ea leg

3min Rest

Death By: Chest-to-bar pull-up

CONDITIONING
Row
50 Cal row
12x 20 seconds hard/40 seconds easy, repeat
500m easy row

WO #2
Dip Muscle Snatch -MTR- 3-2-1-1-1
Power Clean (press grip/curl grip) to Push Press -MTR- 3-2-1-1-1

Gymnastic Benchmark
-Handstand Push Ups -MTR- 10-8-6-4-2
**Score weight and time of set.**

From 0:00-2:00
30 double-unders
15 power snatches 75/55-lb.
From 2:00-4:00
30 double-unders
15 power snatches 95/65-lb.
From 4:00-6:00
30 double-unders
15 power snatches 115/85-lb.
From 6:00-8:00
30 double-unders
15 power snatches 135/95-lb.
From 6:00-8:00
30 double-unders
15 power snatches 155/105-lb.
**On a continues clock. +20/+10lbs tell you can not complete.**