4 cycle met-con
3mins on 90 sec off 4 cycles AMRAP the following
8 hang cleans 165/115/135/85
12 pistols
8/4 ring dips
Additional Open prep:
Oly Program: A + D
Oly Program:
A: 1 full snatch + 1 OHS Go up in weight every 2 successful sets ( No more then 3 attempts at any weight)
B: 1 clean pull + 1 full clean
C: back squats 5X3 @ 80%
D: GHD sit-ups 4X17