Weekly Warmup
Row 500m or Run 400m
3x10 Toes to Bar
3x10 Muscle Snatch (Bar, light)
3x10 Wall Balls (11' shots - above blue line)

Strength
Front Squat 5x3

WOD
3 Rounds
75 Double Unders
50 Air Squats
25 Cal Row
*Scale DU with a lower number that you can achieve in under 3 mins. Be sure you are going below parallel and standing up with full hip extension on all your air squats. Any squats that show up in the Open will be held to strict standards! Make your training reflect what you want to accomplish in the Open! It might be slower but you won't spend valuable energy on a no-rep.

REC