Fitness & Open

"Slap Happy" Part #1
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #2
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #3
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24"/20")

Score will be total rounds of OHS and burpees in each part. The double-unders do not contribute towards the score in each round.

Alpha

Strict HSPU
10 Sets for Time:
40% of Max Strict HSPU

Overhead Squat
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat

Percentages:
Set #1 - 60% of estimated 1RM OHS
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Set #5 - 72%

*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. All repetitions are taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less. Click "Workout Prep Notes" for details.

Snatch Balance
5 Sets of 2
Set #1 - 50% of estimated 1RM OHS
Based off feel, steadily climb in our remaining (4) sets.