Open Week 1

by Pirates Program

Every sets of each blocks are meant to be performed unbroken for Rx athletes.


INTERMEDIATES - can reduce by 2 to 4 reps the movement they are afraid of breaking. (For example : 6 bar muscle-up instead of 8 in order to stay unbroken and keep a high intensity workout) or picking up a lighter db if the issue comes from the heavys hang DB Snatch.

ROOKIES - If Performing one of the movements couplet unbroken is not possible even when fresh use thoses versions :

PART A : AMRAP 7'
8 Thrusters
4 Bar muscle-ups

PART B : AMRAP 6'
6 C2B
6 Alt. Hang snatch 22.5/15kg

PART C : AMRAP 5'
6 Snatch 45/32kg
6 Burpees facing over the bar


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