Barbell Warm-up

Olympic Lifting:

We focused on barbell cycling of power clean and jerks for the last couple of weeks. Today we switch to power snatches.

Take 10min to build to 75-85% of your Power Snatch then,

Every 20sec x 15 sets Power Snatch x 1 rep @55-60%

Conditioning:

Another “Open” style workout and movements that are likely to appear during The Open. The overhead squats will be the limiting factor for many people. Choose a weight that is safe and allows you to get as much range of motion as possible. If it’s light for the second set of movements- that’s fine, just go faster. Rx 95/65 Rx+135/95

As Many Rounds and Reps as Possible in 4min:

3 Hang Power Snatch

5 Overhead Squats

7 Lateral Burpees Over the Barbell

Rest 1min

As Many Rounds and Reps as Possible in 4min:

3 Hang Power Clean

5 Front Squats

7 Lateral Burpees Over the Barbell

Rest 1min

@10:00 for time

6 Hang Power Snatch

10 Overhead Squats

14 Lateral Burpees Over the Barbell

6 Hang Power Clean

10 Front Squats

14 Lateral Burpees Over the Barbell