*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 Clean + Push Press: Every 1:00 x 7 sets

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

2) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from the Muscle Clean + Push Press.

3) Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from the Power Clean + Push Jerk.

4) 1-2-3-4-5-6-7-8-9-10 – AQAP:

Dumbbell Front Squats 35/25

Bar Facing Burpees

Extra Work:

5) Pendlay Row: 4 sets of 8

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

6) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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