Open Workout 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
*
Class WOD
21min AMRAP
400m Run
14 Power Cleans 70/47.5
30 Push Ups
20 Sit Ups
*
Core
Accumulate 3 Min L Sit Hold
(In as little sets as possible)
2 Min Rest
Accumulate 3 Minute Plank
(in as little sets as possible)
*
PEAK
Strength Circuit
4 Rounds
Strict Press 5×5 @ 72.5% of 1 RM Strict Press
Max effort KB Bent Over Row 24/16kg
Max effort Strict Pull-Ups
Rest as needed in between (aim for more than last week)