Pre-Open Day; Feb. 27-Mar. 5, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

8 Power Snatches (75/55)

16 Double Unders

Pre-Open Conditioning

5 Rounds–Not for time

10 Toes-to-bar

10 Thrusters (95/65)

Bent Over Rows

Every 2:00 for 5 Rounds

10 Bent Over Rows @ 55% 1 RM

Accessory/Cool Down

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

3-5+ Reps in Kipping Muscle-up Progression

4 Vertical Jumps

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching