15.4

ANNOUNCEMENTS

Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:

• Overemphasize volume on all the movements of the open. 
• Repeat an open workout 1x week for the first 4 or 5 weeks
• Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high. 
• Cash Out's will be dedicated to improving our core strength and improving your lactate threshold. 

WARM UP

3 rds
5 High hang cleans 45/35
5 Front Squats 45/35
7 Push Press
15 Jumping Jacks

BUY IN

Free:
Choose one of the following:
A.  3 sets of 6 ring rows
B.  4 sets of 5 ring rows
C.  5 sets of 4 ring rows
Rest as needed between sets

RX:
Choose one of the following:
A.  3 sets of 6 c2b
B.  4 sets of 5 c2b
C.  5 sets of 4 c2b
Rest as needed between sets

Comp:
Choose one of the following:
A.  3 sets of 6 unbroken bar muscle-ups
B.  4 sets of 5 unbroken bar muscle-ups
C.  5 sets of 4 unbroken bar muscle-ups
Rest as needed between sets

SKILL

break up the HSPU so you don't fail

WOD

15.4

As Many Reps As Possible in 8 Minutes
3 Handstand Push-ups
3 Cleans
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
Adding 3 reps to the Handstand Push-up each round, and 3 reps to the Clean every 3 rounds.

Cleans M=185lbs, F=125lbs)

CASH OUT

immediately followed by 4rm tng power snatch
*3 attempts*

MOBILITY

everything