TUESDAY OPEN ATHLETE TRAINING..

OPEN GYM WOD/OPEN ATHLETES WORKOUT:

Tall Snatch practice first - moderate loads/lots of speed

THEN...

Power Snatch + Squat Snatch
* Take 10 seconds rest between the two lifts and work up to a challenging, BUT NOT A MAXIMAL WEIGHT
(90-95% of you max if it feels good)

THEN...

5 TOUCH & GO Power Cleans (Use between 75-80%1RM)
10 Unbroken Chest To Bar Pull Ups
REST 60-120 SECONDS DEPENDING ON ROUND TIMES
- Repeat for 5 rounds working CONSISTENCY & SPEED
(Those that are fast, this should take 30-45 seconds or so... Be careful with your hands and scale reps to as low as 6, if needed... All rounds should be 60 seconds at the slowest)

Bike OR Row on Damper 1 For 5-10 minutes and floss/roll out...