OMG the Open Starts Thursday
Warm-up
Warm-up
Coach’s Choice
Weightlifting
Front Squat (3 AHAP then 1×3 @ 85%)
In 20 minutes, build up to your heaviest set of 3 Front Squats. Increase the weight each set, take rest between attempts and record your heavy 3. After you establish your 3RM, perform 1 drop set at 85% of that 3.
Metcon
OMG the Open Starts Thursday (Time)
For Time:
21-15-9
Thrusters 95/65# Rx+/ 75/55# Rx
V-ups
Russian KB Swings 70/53# Rx+/ 53/35# Rx
Scaling – Thruster weight/Front Squats/ KB Thruster/ Air Squats, Sit-ups, KB weight
