* The Open Is Coming HERE

Pre Class:

1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week.

2) Hang Clean Mid-Thigh: 4 sets of 2 @ 65%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. No dropping the bar between reps.

WOD:

3) Clean High-Pull: 4 sets of 3 @ 78%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

4) Snatch Balance: 4 sets of 3 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

5) 15-12-9-6-3 – AQAP

Hang Power Cleans 185/123

Strict Handstand Push-ups

Extra Work:

6) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Football Bar Mid-Grip Floor Press: 4 sets of 8

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

8) Row: 20 x 250m

Rest 60 seconds between intervals. Goal is fastest maintainable pace. Ideally do this 3-4 hours after your first session of conditioning.

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

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