Post Open; Feb. 20-26, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

 

15 Sec. Handstand Hold

2 KB Turkish Get-ups (53/35) (One per arm)

4 Handstand Push-ups

8 KB Goblet Squats

Post Open

4 Round Superset–Not for time, move well

8 Overhead Squats (95/65)

8 Chest-to-bar Pull-ups

10 Push Presses (95/65)

10 Toes-to-bars

12 Hang Cleans (95/65)

12 Pull-ups

 

Rest 1:00

Bench Press Interval

Every 2:00 for 5 Rounds

10 Bench Presses @ 55% 1 RM

Accessory/Cool Down

5 Round Superset–Not for time (Rest 1:00 between rounds)

15-30 Sec. Overhead Squat Hold @ 65% 1 RM Snatch

3-5+ Reps in Strict Handstand Push-up Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching