Open training & challenge WOD:
(Light weights while working catch speed & "catching the bounce" out of the bottom
2 Power Cleans + 2 Thrusters (4 total sets w/ 3-4 minutes rest between sets)
* Work up to a challenging, but NOT MAXIMAL weight on this one if you're doing the Open... If you aren't then go as heavy as you can...
Use your best Push Press weight as a guide for this one... Probably ending around 90% of it on just the FINAL SET...
5 Thrusters (Heavy & unbroken is the goal on the FINAL SET)
6-12 FAST/UNBROKEN Toes 2 Bar (CAREFUL WITH YOUR HANDS!)
3-5 UNBROKEN Muscle Ups (Kipping OR Band Assisted)
* 4 Rounds w/ 60-90 seconds rest between each round *
Round 1 - Use 63#/95#, Round 2 - 83#/115#, Round 3 - 103#/135#, Round 4 - 133#/165#
(Work off of your best PUSH PRESS/THRUSTER max & go 50%, 60%, 70% & 80% on the last set... Scale UP if you think you can...)
100 Standing Band Rows OR Band Pull Aparts... Big sets!
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