*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear!

** The Open Is Coming HERE…Note for  Friday’s through 3/24 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.

Pre Class:

1) 21 minute EMOTM:

Movement 1 –  10-20 Calories Ski Erg

Movement 2 – 5 Toes-to-bar + 10 Push-ups + 15 Air Squats

Movement 3 – 1/side Kettlebell Turkish Get-up 70/53

Scale reps/loading as needed to get maintainable output for all 7 rounds.

WOD:

2) Muscle Snatch: 2 Reps Every 1:00 x 5 sets

Start at a light weight. Use this as positioning and focus work to build into your Snatches. Reset at the floor between reps. Build as heavy as deemed fit.

3) Snatch + Overhead Squat: Every 1:00 x 10 sets

This should be done as a continuation of your Muscle Snatches starting at 5:00 on the clock. All Snatches are full Squat. Build as heavy as deemed fit.

4) Snatch Pull: 3 Reps Every 2:00 x 3 sets

This should be done as a continuation of our Snatches starting at 15:00 on the clock. These should be done at 100%+ of your 1RM Snatch. Reset on the floor between reps. Build weight as deemed fit.

5a) 3 rounds AQAP:

18 Thrusters 95/65

18 Chest to bar Pull-ups

Rest 3 minutes

5b) 3 rounds AQAP:

12 Deadlifts 275/185

12 Strict Handstand Push-ups

Rest 3 minutes

5c) 3 rounds AQAP:

6 Squat Snatch 135/95

6 Muscle-ups

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