* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

WOD:

1) Snatch: 8 sets of 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat.

2) Clean and Jerk: 6 sets of 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split.

3) 3 rounds for Max Reps:

60 seconds Max Calories Rowed

30 seconds Rest

60 seconds Max Kettlebell Swings 53/35

30 seconds Rest

60 seconds Max Rope Climbs 15ft

30 seconds Rest

Extra Work:

4) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets.

5) Rebounding Box Jumps: 10 minutes Practice

Only work within the height that you can rebound.

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

Post Results/Thoughts To Comments

Getting you ready for the Open!