Open Workout 17.1

Strength:
20 min to Complete
Back Squat
8-8-8
Use 65-70% 1 Rep Max

Workout:
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
*20 min Time Cap

Recovery:
Banded Hamstring Stretch
Lacrosse Ball Roll Glutes on Box

You Want Some Mo:
15-12-9
Hang Power Clean
Front Squat
*Pick a weight that challenges you but could be done unbroken

Three's a Crowd

Skill:
Shoulder to Overhead

Workout:
20 min As Many Rounds As Possible
5 Shoulder to Overhead (135/95)
10 Pull Up
15 Wall Ball (20/14)
*Alternate Rounds with Partner

Extra Credit:
3 Rounds
10 Medball Hamstring Curls
15 GHD Sit Up

Recovery:
Couch Stretch
Banded Stretch Across Body

You Want Some Mo:
5 Rounds
10 Calorie Bike (slow pace)
10 Calorie Bike (medium pace)
10 Calorie Bike (aggressive pace)
Rest 2 min
*Try and hold a fixed RPM for each set of 10

Many Hands Make Light Work

Strength:
Back Squat
20 min to Complete
5-4-3-2-1
(65-75-85-90-95%)
*If you feel good, go for a new PR

Workout:
In Teams of Three
Partner A - 200 Kettlebell Swings (70/53)
Partner B - 12 Box Jump Overs (24/20)
Partner C - Rest
*Partner A starts Swings while B completes Box Jump Overs. B moves to Swings while A rests and C moves to complete their Box Jump Overs. Rotate until 200 Swings are completed

Recovery:
Couch Stretch
Reverse Hyper 10, 10, 10

You Want Some Mo:
3 Rounds
25/20 Calorie Bike
20 Pull Up


Pure Mayhem

Skill:
Clean and Jerk Cycling

Workout:
8 min As Many Rounds As Possible
3-3, 6-6, 9-9, 12-12…
Clean and Jerk (135/95)
Lateral Burpees Over Bar
Rest 4 min

6 min As Many Rounds As Possible
3-3, 6-6, 9-9, 12-12…
Clean and Jerk (135/95)
Lateral Burpees Over Bar
Rest 3 min

4 min As Many Rounds As Possible
3-3, 6-6, 9-9, 12-12…
Clean and Jerk (135/95)
Lateral Burpees Over Bar

Extra Credit:
3 Rounds
60’ Waiters Walk (per side)
20 Banded Tricep Extension

You Want Some Mo:
Power Clean + Squat Clean + Push Jerk
(2+1+2) 60% x 3 Sets
(2+1+2) 65% x 3 Sets
(2+1+2) 70% x 3 Sets
*Use 1RM Squat Clean %