Post-Open Day; Mar. 20-26, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

5 Min–Not for Reps

15 Sec. Handstand Hold

10 Ab Mat Sit-ups

1 Broad Jump

Post Open Conditioning

a) Max Handstand Hold (against wall)

Rest 2:00

b) 100 Ab Mat Sit-ups

Rest 2:00

c) 3 Attempts at Max Broad Jump*

*Record score in inches

Bench Press Interval

10 Min EMOM

2 Bench Presses @ 80% 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