100ft Lunge w/stretch
100ft Lunge Fast
Shoulder 2 Overhead warm-up, 3×3
Dead Lift warm-up, 3×3
As many rounds and reps as possible in 10min of:
5 Shoulder 2 Overhead, 115#(75#)
10 Dead Lifts, 115#(75#)
15 Box Jumps, 24″(20″)
If you are signed for the open you need to familiarize yourself with the range of motion standards. Everyone who is submitting a score will be judged. If you are competing you may have to act as a judge as well, so if we ask please oblige.
Watch the video, if you have any questions please ask your coach.