Monday
EMOM 7 – 3 UB Power Snatch; start at 55% and add weight each round

ALPHA
Jimmy “Super Fly” Snuka
AMRAP 15
12 Burpees
9 Toes to Bar
6 Power Snatch@135/95

Bravo
Jimmy “Super Fly Snuka”
AMRAP 15
12 Burpees
9 Knees to Chest
6 Power Snatch@95/65

Tuesday
Hang Clean – 2-2-2-2-2 UB, Rest :60 sec between efforts

Alpha
“Ravishing” Rick Rude
100 Double Unders
15 Front Squats@155/105
80 Double Unders
12 Front Squats@185/115
60 Double Unders
9 Front Squats@205/135
40 Double Unders
6 Front Squats@225/155

Bravo
“Ravishing” Rick Rude
200 Single Unders
21 Front Squats@105/70
160 Single Unders
15 Front Squats@115/80
120 Single Unders
12 Front Squats@135/95
80 Single Unders
9 Front Squats@155/105

**The coach can help with any modification to the workout

Wednesday
Alpha
The Junk Yard Dog
12 Rounds
2 Turkish Get-Ups@75/50(one each arm)
3 Pull-Ups + 2 Chest to Bars + 1 Bar Muscle-Up

Bravo
The Junk Yard Dog
12 Rounds
2 Turkish Get-Ups@50/30(one each arm)
6 Pull-Ups

Extra Mid Line
Hollow Hold – :60 sec x 3
Sorinson Hold – :60 sec x 3

Thursday
EMOM 20
Choose two movements and switch between them each min for 20 min

Friday
Every Friday leading up to the open we will be completing a past OPEN workout.

Overhead squat – heavy triple, -10# x 3 x 3

Alpha
OPEN WOD 13.2
AMRAP 10
5 STO@115/75
10 Deadlift@115/75
15 Box Jump@24/20(you may do Step-Ups)

Bravo
AMRAP 10
5 STO@75/55
10 Deadlifts@75/55
15 Box Jumps or Step-Ups@24/20