WOD:

1a) 0:00 – 5:00 – Every 30 seconds x 10 sets:

Halting Clean Pull +

Halting Muscle Clean +

Push Press

Use this as warm-up and bar positioning work. Keep things light. Pause just below the knee for 1 second on each Halting Rep.

1b) 6:00 – 12:00 – Every 1:00 x 6 sets:

Halting Power Clean +

Pause Front Squat +

Push Jerk

Build loading as deemed fit. Pause just below the knee for 1 second on each rep.

1c) 12:00 – 18:00 – Every 1:00 x 6 sets:

Halting Clean +

Jerk

Continue to build loading as deemed fit. Halt just below the knee for 1 second.

2) “Open 20.2” Skills: 10 minutes

Spend 10 minutes working on any skill piece of 20.2, it could be an actual movement, it could be playing around with setup and orientation of Dumbbells and Jump Rope. Work on something that has to do with you being more efficient at the workout.

3) 3 sets of 2 rounds of:

2 Dumbbell Thrusters 50/35

3 Toes-to-bar

12 Double-unders

Perform at a speed/pace you’re looking to perform the entire Open workout at. This is a pacing and transition workout. Use this to work on your transitions. Rest 3 minutes between sets.

4) Turkish Get-up: 4 sets of 3/side

Rest 60-90 seconds between sets. Build as heavy as deemed fit.

5) Tall Kneeling Banded Pallof Press: 3 sets of 10/side

Rest 60-90 seconds between sets. Focus on position and movement over band tension.

6) Glute Ham Raise: 3 sets of 5-8 reps

Rest 90-120 seconds between sets. Add assistance/load as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE