OPEX Will (PM only) Week of 4/6-4/11

Monday 4/6 - OPEX Will 

A. Snatch; 2,2,2,2,2; rest 2-3 min (80-85%)

95-115-135-155-170-170-175-180-185

B. BS @20X1; 3,3,3,3,3; rest 2-3 min (80-85%)

225-275-315-(345-350-355-360-365)

C. Emom 8 min – Segmented snatch DL + snatch pull (245-275#)

245-250-255-260-260-265-270-275

+

3 sets for time:

Row 500m

10 Front squat  (from ground – 185#)

15 CTB chin up unbroken*

Rest walk 3 min

*13+2 on last set

Wednesday 4/8 - OPEX Will

A. Build to a max complex – Paused jerk + Split jerk

95-135-165-185-205-220-230*-250

B. Push press – build to a heavy set of 3

135-165-185-205*

C1. Pendelay row; 4-6 x 3; rest 15 sec

135-155-175-195

C2. GH raise; 8 x 3; rest 15 sec

C3. Tng PC x 5 ( 225#/185#); rest 2 min

+

AD 30 sec @90%

AD 30 sec @50%

x 12min

Thursday 4/9 - OPEX Will 

A. Clean & Jerk; 2,2,2,2; rest 2-3 min (80-90%)

135-165-185-205-225-225-225-225

B. Emom 10 min – BS @20X1 x 4 (65%)

280#

C. for time: 10 RC (15’)

Time:

+

for time:

5-4-3-2-1

Bar MUs

Burpees

Time: 5:10

Saturday 4/11

5 rounds - 20 on, 40 off of (25 min total)

1. Press - 95# (12-12-12-12-12) - 60

2. 1-1/4 GS - 70# (7-9-8-9-9) - 40

3. Ring Rows (14-14-14-12-12) - 66

4. KBS - 70# (14-14-14-14-14) - 70

5. Ab Wheel (10-10-10-10-20) - 60

+ 

Mow