* Mat Will be down in Boston this evening getting ready for the 15.1 announcement so there will be no Olympic Lifting class this evening.

** 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) Snatch Balance: 4 sets of 3 @ 75%

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

WOD:

3) Snatch: 4 sets of 2 @ 65%

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

4) Clean and Jerk: 4 sets of 2 @ 65%

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

5) 21-15-9 – AQAP:

Strict Handstand Push-ups

Wall Balls 30/20

Toes-to-bar

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: 75, 60, 45, 30, 15 Calories

Rest 3 minutes between intervals. Push these as hard efforts.

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

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