* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

WOD:

1) Snatch: 1 @ 80%, 1 @ 82%, 1 @ 84%, 2 sets of 1 @ 87%,  1 @ 82%, 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Drop and reset between the doubles.

2) Clean and Jerk: 1 @ 80%, 1 @ 82%, 1 @ 84%, 2 sets of 1 @ 87%,  1 @ 82%, 1 @ 80%

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

3) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

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

4) “Open 14.4” – 14 minute AMRAP:

60 Calorie Row

50 Toes-to-bar

40 Wall Balls 20/14 (9ft Target for Women)

30 Power Cleans 135/95

20 Muscle-ups

Rest 10 minutes

5) 3 rounds AQAP:

10 Dumbbell Squat Clean 50/35

10 Burpee-to-Target

6) Skull Crushers: 4 sets of 12

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

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

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

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