The training plan is in place, now the focus needs to be dialled in. Focus on what you can control and what you cannot is best not to waste energy on (leaderboard, what 18.1 will be, Dave Castro’s Instagram, other competitors). This from CompTrain on the only things you CAN control:

“Dial in your nutrition to the Nth degree. Make sure you’re in bed early this week and get 8 hours of quality sleep each night. When the time comes, decide on a strategy that works for you and focus all your effort on executing it to the letter. Pay attention to your warm-up. Familiarize yourself with the movement standards. Have a plan and a back-up plan for your video. Work on your inner coach—choose an optimistic attitude and tell yourself the right story. These are the things we can control.
At the end of the day, the Open is a test of work capacity. We’ve spent the last year getting extremely fit, and that fitness will carry over to whatever pops up in the 2018 season.
Game on!”

1. Snatch

3 position snatch- Build to 85%

(Pockets, Knees, Floor)

2. CFO wod

Part 1: Strength

5 sets of:

3 Bench press

5 Front Squats

Notes: Athletes will have Roughly 15mins to get in these 5 sets. The weight should be consistent Across all sets. Looking for something that allows us to move quickly and efficiently over all sets with 2mins rest between sets.

Part 2: Accessory

3 Sets of:


5 Glute Ham raises / Glute Ham negatives

10 Strict Toes to Bar

30 Abmat Sit-Ups

40 Good Mornings 45/35 lbs

3. Conditioning

3 sets for time of:

1,000m Row

Rest 3mins