What happens the day after the OPEN?

Skill/Strength

Muscle up practice or progressions

OR  5 x 5 Strict pull up and ring dip

Performance Metcon

In the Zone - 7 min Amrap

6 Hang power snatch 95/65

12 Box jumps 24/20

Fitness Metcon

7 min Amrap

5 Hang power snatch 65/45

10 Box jumps or step ups 24/20