RX+ Open Gym Programming
Strength
8 Min EMOM
1 Power Snatch + 2 Pause OHS
– Start at about 70% of your 1RM Snatch, increase ~5% at round 5
Conditioning
For Time
12 T2B
5 Bear Complexes (95/63)
12 T2B
4 Bear Complexes
12 T2B
3 Bear Complexes
12 T2B
2 Bear Complexes
12 T2B
1 Bear Complexes
1 Bear Complex = 1 Power clean + 1 Front Squat + 1 Push Press (Transition weight to back) + 1 Back Squat + 1 BTN Push Press
Note: You can combine first 3 into 1 cluster, but the bar must touch the floor at the end of each complex
Gymnastics
For Time (8 Min Cap)
60 HSPU
Conditioning
16 Min AMRAP
80/60 Cal Row (Buy-in)
then
AMRAP
10 Alt DB Snatch (50/35)
10 WB (20/14)
30 DU
