The first week of the Open is over – it’s done and gone. Let it all go and get refocused for this week. We have work to do.
Week 35 Training: 14.03.04
A. Front Squat/Back Squat: 3×3/6@80
Notes: This should be read as 3 sets of 3 front squats directly into 6 back squats at 80 % of your 1-RM front squat. In other words, if your 1-RM front squat is 300#, you will front squat 240# for 3 reps, and then transition IMMEDIATELY into 6 back squats at the same weight. You may rack the bar to transition. Start a new set every 5 minutes.
B. 2 Minutes ME KB Snatch @ 24/16
30 Thrusters @ 100/70#
15 Burpee Box Jump @ 24/20
2 Minutes ME KB Snatch @ 24/16
C1. 2×20: Half-Moons @ 16/12 Kg
C2. 2×20: Hip Extensions @ Bodyweight