With one workout down we can cross off burpees and light snatches for the reminder of this Open. Use todays sessions to practise the following : Rowing, Squats (wall balls, front squats, squat cleans both using DBs and BB’s) Pull Ups, Toes to bar and double unders.

The Friday morning and lunchtime format over the Open will be using an EMOM for 20 minutes and executed at moderate intensity. Evening sessions today will be 20.2.


” Goat Day ”


Odd : Choose one movement

Even : Choose another

select a rep range and work on improving efficiency for each movement.