Choose between one movement that will show up in this year's open:
– Butterﬂy Pull-ups (or C2B) (There is C2B in tomorrows Metcon)
– Handstand Push-ups
– Toes to Bar
*Work on reﬁning your skills and accumulating some low-volume work today. This work should not be too taxing or make you sore.
AMRAP 25:00 with a partner:
20 Sumo Deadlift High Pull (24/16kg)
40 Walking Lunges (BW)
800 Meter Run or 1k Row or 3 x Stairs
*One person works, but split intervals in half.
Moving with purpose;
Banded Face pull-apart
Double Leg Banded Leg Curls
Make a note of your achievements in 'Open Gym'
First Pull Review
Complex A: 2 x Slow Pull High Pull + Slow Pull Snatch + Overhead Squat
Complex B: Slow Pull High Pull + Snatch + Overhead Squat
Complex C: High Pull + Snatch + Overhead Squat