30 Power Snatches
30 Power Clean and Jerks
Rx+ RMU for C2B
100′ Single DB OH Walking Lunge
30 Weighted Abmat Sit-Ups
10 Romanian Deadlifts
Rest 2:00 between sets.
100′ DB Walking Lunge
Using the Open standards, complete 4×25′. Free to change hands as seen fit. Focus here is not on speed (which was the focus in the Open), but rather on positioning. Ensuring we are maximizing our shoulder position through external rotation, while actively pressing the bicep as close to the ear as possible. Further, check in with the midline. Are we compensating to one side, and is one side more stable than the other? Use this as a diagnostic tool.
30 Weighted AbMat Sit-Ups
Anchor the feet, and hold a dumbbell across the chest. Let’s build towards a challenging load that we can complete the set of 30 with no more than one break.
Bringing the bar as close to the ground between reps, without actually touching the ground. It’s in effect a "no touch" stiff-legged deadlift, focusing on the posterior chain. Start at 25% of your estimated 1RM Deadlift, and climb from there as seen fit.