Friday - Open 17.2

Group warm up
Line drills
hip and knee mobility


Open 17.2

RX

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

  50-ft. weighted walking lunge (25 feet down and back)

  16 toes-to-bars (any part of the foot counts)

  8 power cleans (only 1 end has to touch the ground)

Then, 2 rounds of:

  50-ft. weighted walking lunge

  16 bar muscle-ups (no part of the arm can touch the bar)

  8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx up to age 54 - Dumbbells 50/35

Masters 55+ Dumbbells 35/20, Chest to bar Pullups

Scaled

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

  50-ft. weighted walking lunge

  16 hanging knee-raises

  8 power cleans

Then, 2 rounds of:

  50-ft. weighted walking lunge

  16 chin-over-bar pull-ups

  8 power cleans

Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Scaled up to age 54 – Dumbbells 35/20

Masters 55+ - Dumbells 20/10, situps and jumping chest to bars