RECOVERY WORKOUT* 
EMOM x 10 MINUTES
MIN 1 — AMRAP of 10 Double Unders + 5 Alternating DB Snatch (light)
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press
MIN 2 — Row or Bike, Moderate Effort
*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week.

COOL DOWN FOR RECOVERY 5:00 Foam Rolling or 5:00 Flow Stretching

Barbell

Topic: Overhead (Snatch)

Techniques and Drills

Behind the Neck

Drill – Complex: BTN Strict Press + BTN Push Press + BTN Push Jerk (1+2+3)

Overhead Squat

Drill – Tempo OHS : (33×1 for 3) x 5 sets (33×2 = 3s descent, 3s bottom, fast up, 2 seconds at the top before next rep) 

Snatch Balance

Drill – 5×3 Snatch Balance with 2s pause in the bottom

Aerobic Capacity

“Regulator”

750m Row OR Run
10 Thrusters (45/35)
500m Row OR Run
20 Thrusters
250m Row OR Run
30 Thrusters