A) Push Press + Jerk Grip OHS: 55/5+3, 60/3+3, 65/2+3*3 sets
B) Split Jerk From Rack: 60/3, 70/3, 75/2, 80-90/1*4 sets
C) Power Snatch: 50/3, 60/3, 65/3, 70-80/1*3 sets
A) BS: 70/2, 75/2, 80/3*6 sets
B) Weighted Situps: 3×10
Courtesy of Deep Barbell
For those of you doing Barbell but also planning on doing the Open, our Thursday workouts will remain the same throughout the duration of the Open. You will have the opportunity to do the Open workouts on Fridays during any regular class or during our Friday evening mini-competition, or you can do them Saturday at 9:15 or 10:15. If you do the Open workout at 10:15 on Saturday, you will not do Barbell that day. My recommendation is to get the Open WOD in Friday, and do Saturday’s Barbell as usual. Let me know if you have any questions.
Below is a really interesting chart from Catalyst Athletics on how they would categorize lifters (Level 1 through Level 4) based on bodyweight vs snatch, clean & jerk, back squat, front squat, and total. This may help you set some goals for the short term as well as the long term. All weights are in kilos, of course.