OPEX Being Week of 11/17 - 11/21

Monday 11/17- OPEX Being

A. PS+3OHS+Snatch

45-95-115-135-135

B. Zercher Squat - tough set of 3 in 12 min

135-185-235-275-295-315-335

C. 3 Burpee MUs - 3 EMOM for 10 min (omit)

+

4 sets of

20 Wall Ball - all UB

AMRAP CTB PUs - 20-16-15-13 (64)

Rest 3 min

+

AB Wheel x 25

Thursday 11/20 - OPEX Being (Tuesday/Wednesday blend)

A. PC TnG clusters - 3.3.3, rest 10 sec; rest 3 min x 3

(95-135-155) 185-190-195 (perfect form)

B. Split Jerk (from blocks/in rack w/ high pins) TnG 1.1.1. @ 65% - EMOM for 6 min

135-155-165-175-175-185-195

C. EMOM PC + SJ (no pause b/t movements. Go straight into SJ from PC) 3 @ 65% - 8 min

165

+

6 min 85%

8 BJ (SD) - 24"

5 CTB Pull-ups

7 total at 5:40*

*Did 10 BJ on round 3ish

rest 3 min

6 min 85% 

30 DU

5 Burpees

8 Walking Lunges

5 @ 5:41

Friday 11/21 - OPEX Being 

A. Back Squat @20X0; 2-3 (55-60%); rest 45 sec x 10

265 (60% of 435)

B. 1 PC & SJ every 30 sec for 10 min - 75% 

185-185-195-195-205 x 16

+

Airdyne 1K @ 80% - 1:50

rest 1min

12 min AMRAP 

20 TGUS - 55#

50 Wallball

AMRAP bar MU in remaining time - 12 w/ one miss b/t 11 & 12.

rest 1 min

Airdyne 1K @ 80% - 1:50