open 18.1
How to Prepare your Body for 18.1:
For 6-10 minutes, performing the following:
- 5 Cat/Cow
- 5 Plank to Pull Through / dogward dog
- 5 Diagonal Band Pull Aparts
- 5 Beat Swings/ latt pulls on rig
- 2-3 Hang Power Dumbbell C&J each arm
Each round, increase the weight on the dumbbell C&J until you get up to the working weight
or
OLYMPIC WEIGHTLIFTING
7m EMOM
4 Power Snatch (60-70%)
**2m Rest**
METCON
1000m Row
20 DB Split Snatch jump into a split lunge -Total (35/25)MW
20 Pull Ups/ rings or band
500m Row
16 DB Snatch
16 Pull Ups
300m Row
12 DB Snatch
12 Pull Ups