Interval barbell work with increasing loads then a 7 minute window for you to build to something very heavy. In order to mimic CF Open conditions we are sometimes asked to max out when under fatigue. Your mechanics will ultimately save you here.
WOD
” Wise Men ”
On the 0:00
AMRAP 3:
3 Power Cleans (60/40)
3 Front Squats (60/40)
3 Push Jerks (60/40)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (70/45)
3 Front Squats (70/45)
3 Push Jerks (70/45)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (80/50)
3 Front Squats (80/50)
3 Push Jerks (80/50)
On the 20:00
7 Minutes to Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead