Open Prep

General Prep
10 min Easy Pace
10 cal airbike
10 banded good mornings
3 KB SA shoulder press into 100ft OH carry L (light)
3 KB SA shoulder press into 100ft OH carry R (light)
40 sec plank from elbows
+
3 rounds
5 DL 225/155
3-5 HSPU (make sure standard is dialed in)
90 sec rest
x 2
increase pace on second set
+
3 DL 315/205
10-15ft HSW
30 sec rest
x 3 sets

Open 20.3

21-15-9
DL 225/155
HSPU

21 DL 315/205
50' HSW
15 DL
50' HSW
9 DL
50' HSW

9 min cap