Empty Barbell Complex X 3
Jerk Balance+3 Jerk Pos. Presses+Lunging Jerk Balance+3 Jerk Pos. Presses
Shoulder Press+Push Press+Jerk
5 Complexes@70% of 1RM Shoulder Press
Jerk
5×3@70% of Jerk
Power Clean+Push Press+Power Clean+Push Jerk+Power Clean+Split Jerk
3 complexes@70% of Push Press
Barbell Row
8×3@70%
Evil Wheels
3×10
Empty Barbell Complex X3
3 Tempo Clean Grip DL+Dip & Shrug+Dip & Shrug High Pull+Muscle Clean+Tall Clean
Empty Barbell Complex X 3
High Hang Muscle Clean+High Hang Power Clean+High Hang Squat Clean
Muscle Clean
5×3@70%
Hang Clean
5×3@70%
Clean Grip DL w/3 sec. pause @ 1”, Low Hang, Hang, High Hang
3×3@70%
High Hang Clean Pulls
5×5@70% of 1RM Clean
Good Mornings
3×8@70%
EMOM x 30
Min 1: 12/9 Ass Bike Cals
Min 2: 6 Thrusters
Min 3: 12/9 Row Cals
Min 4: 6 Squat Snatches
Min 5: 12 Burpees over the Bar
Build to a set of 5.
For Time:
5 Rounds
5 Clean and Jerks
10 Pull Ups
200m Run
This week is the last week of the Open and the last week of our long DeLoad. So after next week we will hit the ground running with a new cycle.
Empty Barbell Complex X 2
3 BTN Strict Press+3 BTN Push Press+3 Snatch Balances
Empty Barbell Complex X 2
3 Tempo Snatch Grip DL’s+High Hang Muscle Snatch+High Hang Power Snatch+High Hang Squat Snatch
Muscle Snatch
5×3@70%
Hang Snatch
5×3@70%
BTN Snatch Push Press
5×3@70%
50 Weighted AbMat Sit Ups
CrossFit Wig Wag 