2-2-2022

THIS YEARS OPEN IS UPON US!

1, SIGN UP FOR THE OPEN

2. CHOOSE YOUR TEAM (LADIES VS GENTS)

3. SCORING IS BASED ON PARTICIPATION ONLY (MUST SUBMIT A COMPLETED OPEN SHEET EACH WEEK)

4. TEAM WINS BASED ON PERCENTAGE OF HOW MANY PARTICIPATED IN EACH WORK OUT.

5. LADIES ARE JUDGES FOR THE MEN - MEN ARE JUDGES FOR THE LADIES

6. HAVE FUN!


Sign Up Here: https://docs.google.com/forms/d/e/1FAIpQLSfePLnFsJBEcAa8POGn6rutLbfvyfvI8Q-gfFvjox5-xBT4Pw/viewform?usp=sf_link


WEDNESDAY 2nd

Snatch Day!


Build to 6-Rep Snatch Complex Max:

-1 Power Snatch

-1 Snatch Balance

-1 Hang Squat Snatch

-1 Snatch Balance

-1 Squat Snatch (touch and go)

-1 Snatch Balance


This complex is a traditional 3-rep lift I program regularly (Power/Hang Squat/Squat) but, today, we'll add a Snatch Balance after each! :)


Level 1: as written

Level 2: all Powers, and Snatch Grip Back Rack Push Jerks for Snatch Balance (if ROM issues)


Approach loosely based off 1RM Power Snatch (which should, in theory, be the weakest lift)


0:00-30%

2:30-40%

5:00-50%

8:00-60%

11:00-65-70%

14:00-70-80% (perfect through here)

17:00-75-90% (target weight here)

21:00-Get Massive


PART 2

AMRAP 9

-3 min Alt. DB Snatch (one DB)

-3 min Alt. DB Box Step Ups (one DB)

-3 min Devil Press (2 DB)


Score is total reps.


50/35, 24/20

35/25, 24/20

As able


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