• Joseph Luna

The last week of, "The Open" 17.5 week.


This week will be Friday at 6pm-?

Monday 

3 rounds 

3 ring muscle ups (6 chest to bar pull ups)

6 push jerks 155

12 cleans 

24 sit ups

48 air squats

B) work up to heavy jerk. 

Tuesday 

5 rounds 

50 double unders (100 singles)

9 kettle bell clean n jerks 44/26

6 kb thrusters

3 muscle ups (6 ring dips)

B)back squats 5x3

Wednesday 

Front squat 3x3

Thruster 3x3

Push jerk 3x3

B)

"Annie"

50-40-30-20-10

Double unders/sit ups


Thursday 

Amrap 12

100m run

7 burpees

5 knees to elbow

3 DB snatches  (e/arm)


B) work up to heavy clean. 


Friday 

17.5


Saturday 

17.5 redos

(Max out Saturday)


Sunday Open gym 930-1130



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