Michael and Rebecca Hansen

Warm Up and Mobility

“Uncle Bob’s Scenic Tours”
20′ OH Walking Lunge
20 x Wall Balls 20/14
10 x DB Power Clean 50/35
10 x Box Jumps 24 / 20
8 x Pull Ups
8 x DB Squat Snatch
8 x DB Thrusters
6 x KB SDHP 50/35
6 x Burpees
6 x HSPU’S
2 x Squat Snatch
2 x Squat Clean Thrusters
( Do not need to do in order, especially because of DB use)

If you are doing the Open keep LOW intensity and focus on the quality of these movements. If need be, adjust the rep schemes to fit your needs. If you do not care about the Open treat this like any other workout and get after it! Be smart, bring on 18.4!