* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Snatch Pull + Snatch + Hang Snatch: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Hang Clean + Front Squat + 2 Jerks: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) 7 minute Up Ladder:

3 Deadlifts 225/155

3 Handstand Push-ups

3 Bar Facing Burpees

Rep scheme is 3, 6, 9, 12, and so on until 7 minutes is up.

4) 27-21-15-9 – AQAP:

Row For Calories

Dumbbell Thrusters 50/35

Focus on not letting yourself drop the dumbbells, set them down.

5) Strict Muscle-up: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

6) Strict Toes-to-bar: 5 sets of 10

Rest 90-120 seconds between sets. Ideally use a stall bar if you have one.

7) D-Ball Bear Hug Hold: 7 x :30 ON/:30 OFF

Load as heavy as possible.

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