*Cleaning out the Cubbies HERE…TODAY!

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

Snatch Pull +

Low Hang Power Snatch +

Low Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Perform this as a complex. Yes these are the same complexes as last week. We will be working the same complex for 3 week blocks and then rotating to a different complex accordingly.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

Clean Pull +

Low Hang Power Clean +

Low Hang Clean

Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Perform this as a complex.

2) 12 minute AMRAP:

8 Dumbbell Squat Cleans 35/25

12 Pull-ups

16 Box Jump Overs 24/20

20 Wall Balls 20/14

Extra Work:

3) Single Leg Good Morning: 4 sets of 10/side

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

4) 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