*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Every 1:30 x 7 sets: Muscle Snatch + Hang Muscle Snatch + 2 Snatch Balance

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets: Snatch + Low Hang Snatch + Overhead Squat

Continue to build loading from the first Complex. No dropping the bar between reps.

3) 3-3-4 minute AMRAP – 1 minute Rest:

30 Wall Balls 20/14

20 Toes-to-bar

Max Power Snatch 95/65

Extra Work:

4) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

5) Single Arm D-Handle Cable Pull Down: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible.

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