*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the doubles.

2) Power Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from the Muscle Snatch.

3) Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from the Power Snatch.

4) 10 minute AMRAP:

20 Wall Balls 20/14

15 Pull-ups

10 Double Dumbbell Ground-to-Overhead 35/25

For the Dumbbells you can either Clean + Jerk or Muscle Snatch from between the legs.

Extra Work:

5) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over load.

6) Pausing Wide Grip Cable Lat Pull Down: 4 sets of 8

Rest 2-3 minutes between sets. Heavy as possible. Pause at the chest for 3 seconds.

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