M1 – OPEN-Season – 3 of 8

WO #1
In 12min:
Split Push Press 2ea/35% 10x2ea/55% of Press

3min Rest

Complete in 10 minutes of:
Double Biathlon
For Time:
100 Meter Shuttle Run
50 Double-Unders
Rest 1 to 1
For Time:
50 Double-Unders
100 Meter Shuttle Run

0min Rest

COMPLETE FOR TIME:
40 TOES TO BAR
30 CALORIES ROW
20 METERS OH WALKING LUNGES (150/105#)
*6 MIN TIME CAP

WO #2
WOD 8: SPLITS & JUMPS
COMPLETE FOR TIME:
10-8-6-4-2
BURPEE BOX JUMP OVER (30”/24”)
DB SPLIT SNATCH (80/60#)
(ALTERNATING AEMS)
*7 MIN TIME CAP

M1 – Weightlifting – 3 of 6

Muscle Snatch: 3-2 4×2 Monday Sn MTR – (>85%)
Back Squat: 3-2 4×2 Monday CJ MTR + 20 kilos
Power Snatch: 3-2 4-5×1
Power Clean and Push Jerk: MTR 3-2- 4-5×1
Romanian Deadlift: Mon CJ MTR + 20 kilos 4×3
Snatch – MTR, 3-2- 3×1
Clean & Jerk: 3-2- 1×2 MTR -20kilos
Clean & Jerk: 1×2 MTR -10 kilos
Clean & Jerk: 3-4×1 MTR
Clean & Jerk: 1×2 MTR -10 kilos
Clean & Jerk: 1×1 MTR -5 kilos
Clean & Jerk: MTR +5 kilos for 2-4×1
Clean & Jerk: 1×2 MTR -20 kilos
Clean & Jerk: 1×2 MTR -10 kilos,
Clean & Jerk: 3-4×1 MTR +5 or 7.5 kilos
Front Squat – 3×1 MTR
Front Squat – 2×2 MTR -15 kilos