* The Open Is Coming HERE

Pre Class:

1) Snatch: 3 sets of 2 @ 70%, 1 @ 75%, 2 sets of 1 @ 80%

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

2) Clean and Jerk: 3 sets of 2 @ 70%, 1 @ 75%, 2 sets of 1 @ 80%

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

WOD:

3) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

4) 10 minute AMRAP:

5 Thrusters 135/95

10 Chest-to-bar Pull-ups

20 Double-unders

Extra Work:

5) Ring Rows: 4 sets of 8-10 reps

Rest 90-120 seconds between sets. Add as load able. Keep it strict. Feet on 20″ Box.

6) Good Morning: 4 sets of 10

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

7) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

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