For those of you that still need to do Open 17.5 or give a redo a try have at it. For everyone else.

Warm-up: Dynamic Warm-up, PVC pipe Shoulder Mobility

Activation: Barbell Complex (Men:PVC Pipe, BB, 85, 95) (Women: PVC, BB 35, 45, 55)

15 Deadlifts (135/95#)
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

Cool down (Optional but highly recommended)
-10 min easy recover bike followed by 2mins each: Banded hamstring distraction, pigeon pose
-ROMWOD (or equivalent stretching program dedicating no less than 2:00mins to a particular stretch for a total time of 20-30mins of stretching)
-12mins (devote general 1:30 to each targeted area) of Foam roller targeting shins, hamstrings, quadriceps, calves, and entire back (thoracic, upper, lower, lats)

Conditioning (optional):
4-5 miles conducted at 70-85% of ME

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