Wednesday December 17th

General Prep
2 Sets: For Quality
1:00 Row (:30 easy, :20 sec Moderate, :10 sec Hard)
5 Inchworm Push-Ups
20 Plank Shoulder Taps
15 Banded Good Mornings
10/10 Single Leg Glute Bridges
Specific Workout Prep
Take 6-10 minutes to build working loads for Snatches, Power Cleans and Deadlifts.
Practice cycling reps and quick singles as you build loads, depending on your strategy for the workout.
*Suggested Prep
Empty Barbell
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
- Add Loads -
3 Deadlifts
3 Power Snatch @ Working Weights
3 Power Cleans
- Add Loads -
3 Deadlifts
3 Power Cleans @ Working Weights
- Add Loads
3 Deadlifts @ Working Weights
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2 x 3 Reps of Wall Walks, Practicing Efficiency and Speed up and down the wall. Go over movement standards and make sure your feet move first before your hands. Then on the way down make sure your hands touch the line before our feet come down back to the starting position.
Workout Primer
1 Wall Walks
10 Calorie Row (6 Moderate + 4 Hard)
1 Wall Walk
6 Deadlifts
1 Wall Walk
4 Power Cleans
1 Wall Walks
2 Power Snatch
1 Wall Walk
5 Calorie Row Hard
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Take 5:00 minutes then tackle the workout.

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OPEN 25.3

For Time:
5 Wall Walks
50-Calorie Row
5 Wall Walks
25 Deadlifts
5 Wall Walks
25 Cleans
5 Wall Walks
25 Snatches
5 Wall Walks
50-Calorie Row
Score = Time
Time Cap = 20:00

Loads:
Women:
Deadlift: 155lb, 70kg
Clean: 85lb, 38kg
Snatch: 65lb, 29kg

Men:
Deadlift: 225lb, 102kg
Clean: 135lb, 61kg
Snatch: 95lb, 43kg
Wall Walk to 10in From the Wall

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Level 2:
5 Wall Walks
40-Calorie Row
5 Wall Walks
25 Deadlifts (185/125lb, 84/57kg)
5 Wall Walks
25 Cleans (95/65lb, 43/30kg)
5 Wall Walks
25 Snatches (75/55lb, 34/25kg)
5 Wall Walks
40-Calorie Row
Wall Walk to 10in From the Wall

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Level 1:
4 Wall Walks
30-Calorie Row
4 Wall Walks
20 Deadlifts (115/75lb, 52/34kg)
4 Wall Walks
20 Hang Power Cleans (75/55lb, 34/25kg)
4 Wall Walks
20 Hang Power Snatches (45/35lb, 20/15kg)
4 Wall Walks
30-Calorie Row
Wall Walks to 30in from the Wall

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Masters 55:
5 Wall Walks
40-Calorie Row
5 Wall Walks
25 Deadlifts (185/125lb, 84/57kg)
5 Wall Walks
25 Cleans (95/65lb, 43/30kg)
5 Wall Walks
25 Snatches (75/55lb, 34/25kg)
5 Wall Walks
40-Calorie Row
Wall Walk to 20in From the Wall


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Time Domain: 12–20 minutes
Time Cap: 20 minutes

Stimulus: Mixed-modality stamina with shoulder endurance, posterior chain fatigue, and high aerobic demand / chipper
RPE: 9.5/10, Test Workout

Primary Objective: Hold strong, repeatable wall walk technique without excessive rest between reps. This is where the most time will be eaten up today.
Secondary Objective: Break barbell sets smartly to avoid major blow-ups on the snatches and final row

Workout Notes and Strategy:
This Re-Test Open workout is all about managing shoulder endurance and barbell fatigue while keeping the row sustainable. Wall walks accumulate quickly, so treat each set with deliberate pacing and maintain tension throughout the movement to avoid collapsing into your shoulders. On the row, choose a pace that allows you to return to the wall walks without redlining. The deadlifts should be broken into sets of 5-10 reps with the focus on just breathing and managing them to allow for consistency on all other movements. Cleans and snatches will demand composure, singles are appropriate and suggested for most athletes, especially on the snatches. The final row must be attacked with whatever capacity remains; athletes who stay composed through the first half of the workout will have it pay off here on the final row.

This is a true Open-style test: pacing, technical consistency, and strategic barbell cycling will make or break the score.

Modifications:
Wall Walks: Partial Wall Walk to 20-30in, or Pike-Up Feet on Wall, Or Box Wall Walk.
Row: Reduce calories or adjust to ski or bike erg depending on class structure or athlete preference.
Deadlifts: Lower the weight or move to hex bar deadlifts, sumo deadlifts, or block deadlifts to adjust for range of motion and lower back issues.
Cleans: Adjust to Hang Power Cleans or Dumbbell Cleans
Snatches: Adjust to Hang Power Snatches or Dumbbell Snatches.

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