*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 + Hang Muscle Clean + Front Squat + 2 Push Press: Every 1:30 x 7 sets

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

2) Clean + Clean + Jerk: Every 1:30 x 7 sets

Continue to build loading from complex 1. Drop and reset between Cleans. All Cleans full Squat.

3) 7 minute Up Ladder:

3 Thrusters 45/35

3 Ring Rows

Extra Work:

4) Dumbbell Z-Press: 4 sets of 10

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

5) Double-unders: 10 minutes Practice

Goal should be to work to 100 unbroken reps.

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