WARMUP
2 ROUNDS
5 Inch Worms
5/5 Groiner Twists
10 Cossack Squats
10 PVC Pass Throughs
10 Up Downs
6 PVC Hang Muscle Snatch
6 PVC Snatch Grip Push Jerks
6 PVC Overhead Squat
STRENGTH
EVERY 1:30 x 6 SETS*
2 Snatches
+
1 Hang Snatch
*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.
(Score is Weight)
WORKOUT
AMRAP x 17 MINUTES
40 Burpees
30 Snatches (75/55)
30 Burpees
30 Snatches (135/95)
20 Burpees
30 Snatches (165/115)
10 Burpees
Max Rep Snatches (205/145) with Time Remaining…
*The format of this workout is the same as OPEN 13.1 but the weights have been updated to reflect current CF Open loadings. Option for Squat or Power Snatches.
(Score is Total Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 17 MINUTES*
40 Synchro Burpees
30 Snatches (Athlete Choice, Light)
30 Synchro Burpees
30 Snatches (Athlete Choice, Moderate)
20 Synchro Burpees
30 Snatches (Athlete Choice, Mod-Heavy)
10 Synchro Burpees
Max Rep Snatches (Athlete Choice, Heavy) with Time Remaining…
*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.
(Score is Total Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)