Open Prep

General Prep
10 min warm up pace
10 cal airbike EASY
20 sec side plank L
20 sec side plank R
12 alt step ups 24/20
8 russian KB swings 55/35
+
Specific Prep
Advanced 
4 ground to overhead 95/65
4 bar facing burpees
60 sec rest
x 5 sets
increase pace each set
(last round should be workout pace)

Intermediate/ beginner 
3 ground to overhead 95/65
3 bar facing burpees
60 sec rest
increase pace each set
x 3 sets
(last round should be workout pace)

CF OPEN 20.1

10 rounds
8 ground to overhead 95/65
10 bar facing burpees

Strategy/Plan
Set up: Not much to say here. Pre-chalk bar and hands, keep a peice of chalk close by (only if you need it, but trust us... you don't need it!), double clips, wear a shirt, sweat bands on the wrist.

Simple looking workout but don't be fooled. This is going to hurt a lot. Like, A LOT!
Lets think about what applies to everyone:
- You are stepping up all your burpees until/if you are able to jump your last round
- All of you will hook grip the barbell
- If you are re-doing make sure you take a conservative effort for the 1st run
- Keep track of the time for each round. (this is important - splits for both snatch & burpee)
- Find a rhythm for your burpees in your warmup. Be very robotic. Same movement each rep.
- The day before and day after your attempt, you should focus only on recovery!!! No hard training sessions following an attempt.


Elite/Advanced:
Sanctional/Regional Level Athlete +
Strategy:
- Trying to maintain steady stat rounds for 10 rounds
- Keeping the barbell unbroken will be important
- Proper pacing on the burpees, steady not fast to start
- Pace your burpees as if you are doing burpees for 10 straight minutes

Intermediate to Beginner (12 + minutes):
- Break up ground to overhead
- If this is not an easy snatch, switch to clean and jerk (efficiency is key)
- Burpee pace, find a pace that is maintanable for 100 burpees for time
- Pace this slower than you think. (Rich Froning took 10 minutes)
- This may be a 15 min AMRAP treat the work as that
...... We can't stress this enough!!!!!
START SLOWER THAN YOU THINK!
Worst case scenario, you will know how much you can shave off each round if you over pace your first attempt.