* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Snatch: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps are full Squat. Drop and reset between every rep.

2) Clean and Jerk: 2 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. Drop and reset between reps.

3) 8 minute AMRAP:

20 Alternating Single Arm Dumbbell Snatch 35/25

40 Double-unders

Extra Work:

4) Rope Climb: 10 minute EMOTM

Pick a rep quantity you can maintain for all 10 minutes. If you don’t have a proficient Rope Climb yet than spend 10 minutes practicing.

5) 3 rounds not for time:

50ft Crab Walk

50ft Bear Crawl

50ft Inch Worm

50ft Alligator Crawl

Focus on your positioning and use this to work on your mobility.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE