Warm up: Rowling – 4 frames
4 x 100m / person
Penalty (capped at 10 reps)
- Air squats
- Mountain climbers (per leg)
- Plank shoulder touches (total reps)
Endurance: 3,000 m partner row for total time
Switch every 500 m
WOD: 12 min ladder – 12,14,16,18,20,22… (start at 12, add 2 reps / round, does not stop until 12 min)
Alt DB snatch 50/30
DU’s (x3 singles = 36, 42, 48, 54, 60, 66… / add 6 per round)
Accessory: T-spine and shoulder mobility – flexion and external rotation
Endurance: Work as a team and focus on minimizing transition time!
WOD: Snatch weight should be light enough to allow for initial sets to be completed unbroken. Due to equipment limitations, multiple heats and scaling (up/down) may be required. Experienced athletes may use KB snatches, however they should be comfortable with DB snatches prior to the Open.