Strength
Push Press
5×5 @ 65%
Conditioning
ALPHA (50/35)
“Open 17.1”
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
BRAVO (35/20)
“Open 17.1”
10 dumbbell snatches
15 burpee box jump-overs or step-overs
20 dumbbell snatches
15 burpee box jump-overs or step-overs
30 dumbbell snatches
15 burpee box jump-overs or step-overs
40 dumbbell snatches
15 burpee box jump-overs or step-overs
50 dumbbell snatches
15 burpee box jump-overs or step-overs
CHARLIE (20/15)
“Open 17.1”
10 dumbbell snatches
15 burpee box step-overs
20 dumbbell snatches
15 burpee box step-overs
30 dumbbell snatches
15 burpee box step-overs
40 dumbbell snatches
15 burpee box step-overs
50 dumbbell snatches
15 burpee box step-overs
