Author: Jade

* The Open Is Coming HERE Pre Class: 1) Hang Snatch Mid-Thigh: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Don’t drop the bar between reps. 2) Jerk: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks. 3) Clean Pull (Defecit 2-3″): 3 sets of 3 @ 83% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 4) 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. 5) “Fran” – 21-15-9 – AQAP: Thrusters 95/65 Pull-ups Extra Work: 6) Strict Fat Bar Chest-to-bar Pull-ups: 4 sets of 6-10 reps Rest 90-120 seconds between sets. Add load if able. Keep it strict….

* Please note Laura won’t be in training today so we will be closing up the gym around 12:30 per the schedule. WOD: 1) 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. 2) For Total Reps/Pounds: 5 minutes Max Calories on Rower 3 minutes to Establish a Max Snatch 5 minutes Bar Facing Burpees 3 minutes to Establish a Max Clean 5 minutes Max Muscle-ups If you’re planning to do this workout please schedule accordingly to do in either the back room at 8:00 AM, or at the Comp Open session at 10:30 AM. Rest 10-20 minutes 3) 3 rounds AQAP: 21 Toes-to-bar 15 Dumbbell Shoulder-to-Overhead 50/35 9 Deadlifts 315/205 Dumbbell weight is per hand. 4) Romanian Deadlift: 5 sets of 4 @ 76% of…