*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) 18.3 – 2 rounds AQAP/14 minute AMRAP:

100 Double-unders

20 Overhead Squats 115/75

100 Double-unders

12 Muscle-ups

100 Double-unders

20 Alternating Dumbbell Snatch 50/35

100 Double-unders

12 Bar Muscle-ups

Have fun!

2) Clean High-Pull + Hang Clean High-Pull + Hang Muscle Clean + Push Press: Every 1:30 x 7 sets

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

3) Halting Clean + Hang Clean + Jerk: Every 1:30 x 7 sets

Continue to build loading from Complex 1. Halt should be a 3 second hold below the knee.

4) Back Squat: 3 sets of 10

Rest 2-3 minutes between sets. Heavy but not maximal.

5) Reverse Hyper: 3 sets of 20

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

6) C2 Bike – 5 sets of:

1:00 Easy

1:00 Moderate

:20 Sprint

2:40 Easy

1:00 Rest

For Easy and Moderate be consistent with your paces, for the 20 second Sprint go Max Effort, don’t hold back.

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