Rx+ Open Gym Programming
Choose two per training session. Prioritize Strength and Gymnastics work then Conditioning second.
Strength
Snatch Pull + Snatch (1+1)
work up to a heavy single
then 3 x 1 Snatch @ same weight
Conditioning
3 RFT
400 m run
50′ DB FR Lunge (2×50/35)
5/3 Bar MU (Choose One)
Gymnastics
8 Sets
6/5 Strict Pull Up
4/3 Pull Up
2/1 C2B
Rest 90s
(Choose one rep scheme option: 6/4/2 or 5/3/1)
Conditioning
6 Rounds, Every 2 Min
8 Hang Power Snatch (95/63)
8 BFB
8 T2B
