Recommended Open Workout content

Monday

Partner WOD

AMRAP 28
35 Double Unders
15 Hang Power Cleans 42.5/30
10 Press Ups

Complete full rounds

Tuesday

Strength

15 minutes to complete

4x
8 Strict Presses
8 - 16 Hand Release Press Ups

Increase the weight each set

Workout

4RFT
18 Air Squats
15 STOH 42.5/30
12 Burpees

Wednesday

Teams of 3
You Go I Go

AMRAP 30
6 Thrusters 50/35
12 Jumping Lunges
18 Hollow Rocks

After 2 rounds each...6 Syncro Down Ups

Weightlifting

Snatch 
Technique re-cap 
15 mins: 
OHS 
5-7 working sets
 4 reps  

15 mins :
Snatch deadlift + Power Snatch + Snatch 
5-7 sets 
Keep weight light. Build if feeling comfortable.

Thursday

Strength
Build to a heavy complex of...
1 Squat Clean
1 Pause Front Squat
1 Front Squat

Workout

As Fast As Possible (AFAP)

15-12-9
Squat Cleans 42.5/30
Burpees Over Bar

Friday

Strength
4RFQ
4-12 Strict Pull Ups
15 Bent Over Row
30 Banded Pull Aparts

Workout

AMRAP 15
15 Kettlebell Swings 24/16
15 Sit Ups
15 Goblet Squats
15 Single Leg V Sits

Saturday

Endurance

600m Run
21 Power Cleans 60/40
42 Press Ups

600m Run
18 Front Squats
36 Tuck Ups

600m Run
15 Hang Power Clean + Jerk
30 Burpees Over Bar

Partner Workout

AMRAP 32

Complete a Run + barbell movement, then swap.

400m Run
12 GTOH 42.5/30

200m Run
24 Hang Power Cleans

400m Run
12 Thrusters

200m Run
24 Deadlifts

Sunday

Weightlifting

15 mins: 
Front Squat  x5
Build across 5-7 sets

5 mins: 
Jerk warm up 

15 mins: 
Power clean + Front Squat + Jerk
5-7 sets
*Only build weight if technique is solid

Just Move

AMRAP 8
12 DB Snatches
36 Double Unders/ Single Unders

Rest 1 minute

AMRAP 8
4 Plank Traverses
6 Hollow Rocks
8 STOH

Rest 1 minute

AMRAP 8
8 DB Hang Squat Cleans
8 Overhead Reverse Lunges