* The Open Is Coming HERE

Pre Class:

1) Row: 100, 90, 80…30, 20, 10 Calories

Rest 2 minutes between intervals. Pick a starting pace (moderate), and add 50 calories to the pace each interval.

2) Muscle Snatch: Heavy Single

This should be quick, use it as Warm-up for your Snatches. No more than 10 minutes on this.

3) Snatch + Hang Snatch: 7 sets

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Both reps full Squat.

4) Clean + Hang Clean + Clean + 2 Jerks: 5 sets

Rest 2-3 minutes between sets. Build as heavy as deemed fit. All Cleans full Squat.

WOD:

5) Pause Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Reference 1/20/17 for loading. Build as heavy as deemed fit. Hold for 3 seconds in the bottom of the squat. No bounce to get up.

6) Front Squat: 10 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Front Squat starting at 10:00 on the clock. Reference 1/20/17 for loading. Build as heavy as deemed fit.

7) AQAP:

50-35-20 Wall Balls 30/20

3-2-1 Legless Rope Climbs

Extra Work:

8) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

9) Reverse Hyper: 3 sets of 20

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

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