Post Open Day; Mar. 6-12, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

5 Min–Not for Reps

15 Sec. Overhead Kettlebell Swing Hold

15 Double Unders

10 Box Jumps

5 Kettlebell Swings

Post Open Conditioning

5 Rounds

40 Double Unders

30 Box Jumps (24/20)

20 Kettlebell Swings (53/35)

Back Squat Interval

10 Min EMOM

5 Back Squats @ 65% 1 RM

Accessory/Cool Down

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

3-5 Reps of Behind the Neck Snatch Sots Press @ 35% 1 RM

15-30 Sec Hold in Iron Cross Progression

Then

2 Min. Flush

Then

7 Min. Stretch