Rx+ Open Gym Programming
Strength
Power Snatch + Hang Squat Snatch + 3s Pause OHS
1 + 1 + 2
6 sets – work up to a heavy set
Tempo Front Squats
4 x 2 @ 80-83
Tempo: 3sec down, 3 sec hold, drive up, 1 sec at the top
Conditioning
10 RFT
12/9 Alt Bike
10 Alt DB Snatch (50/35)
Gymnastics
6 Rounds
In 90s
10 C2B
Max HSPU
Rest 90s
Conditioning
For Time (18 min cap)
2000 m Row
30 Hang Power Cleans (135/93)
10 Ring MU
