Move

1) 2 Hang Power Cleans + 2 Push Presses
Build to technical load

2) 20 Minute AMRAP:

30 Single Skips
10 Knee-Raises (Or Abmat Sit-ups)
30 Single Skips
25’ Bear Crawl
Rest 1 Minute

Train

1) 2 Power Cleans + 2 Jerks
Every 2 Mins x 8 Rounds

2) “Open Skills”

5 Rounds For Time (20 Min Cap):
30 Double-Unders
10 Toes-To-Bar
30 Double-Unders
5 Wall Walks
*Rest 30s between rounds

Stimulus

1) Start at a light-moderate weight and build as high as 80% of your 1RM. Jerks can be a split, push jerk, or push press depending on experience/comfort level

2) Try to work on a skill progression that is as close to these movements as possible in order to attempt these movements when/if they come up in the Open. Examples of how you can work on them would be to do a double-under every 2nd/5th/10th rep, alternate TTB with Knee-Raises or do Toes-To-Rings, and to do a scaled distance on the Wall Walks

BONUS OPEN PREP

3 Rounds Not For Time:
12 Alternating DB Power Snatches @ 70/50
50’ Single Dumbbell OH Walking Lunges @ 70/50