MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats
SKILLS & SPECIFIC WARM UP
6 Alt DB Snatch
6 Box Jumps
4 Alt DB Snatch
4 Box Jumps over
CONDITIONING
“OPEN 17.1”
For time:
10-20-30-40-50
Alt. DB Snatch, #22.5/15
15-15-15-15-15
Burpee Box Jump Overs #60/50
*Time cap: 20 mins
WARM UP
Tabata Double Unders; Then, 3 rounds of:
5x/leg Box step-ups #50/40
10 Wall Ball Clean #9/6
10 Hand-Release Push-Ups
10 Sit-ups
MOBILITY & SKILLS
Ankle – Shoulders – Hips – Burgener Warm Up
CONDITIONING
OPEN 17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
Time cap: 20 minutes
VARIATION
Rx’d: (Ages 16-54)
Men use 22 kg. dumbbell and 60 cm box
Women use 15 kg. dumbbell and 50 cm box
Teenagers 14-15:
Boys use 15 kg. dumbbell and 60 cm box
Girls use 10 kg. dumbbell and 50 cm box
Masters 55+:
Men use 15 kg dumbbell and 60 cm. box, step-ups OK
Women use 10 kg. dumbbell and 50 cm. box, step-ups OK
Scaled: (Ages 16-54)
Men use 15 kg. dumbbell and 50 cm. box, step-ups OK
Women use 10 kg. dumbbell and 50 cm. box, step-ups OK
Scaled Teenagers 14-15:
Boys use 10 kg. dumbbell and 60 cm. box, step-ups OK
Girls use 5 kg. dumbbell and 50 cm. box, step-ups OK
Scaled Masters 55+:
Men use 10 kg. dumbbell and 50 cm. box, step-ups OK
Women use 5 kg. dumbbell and 50 cm. box, step-ups OK
