* The Open Is Coming HERE

Pre Class:

1) 5 rounds of:

40 Calorie Row

20 Burpees Over the Rower

Rest 3 minutes between intervals.

2) Hang Muscle Snatch: Quickly Build to a Heavy Single

Spent no more than 10 minutes on this.

3) Halting Snatch + 2 Overhead Squats: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and build as heavy as deemed fit. Pull to just below the knee and stop for 3 seconds, then finish your lift.

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

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

WOD:

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

Warm-up as needed. Reference 1/27/17 for loading. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the whole.

6) Front Squat: 7 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Pause Squats starting at 10:00 on the clock. Reference 1/27/17 for loading.

7) 15 minute AMRAP:

15 Wall Balls 20/14

12 Alternating Single Arm Dumbbell Snatch 50/35

9 Toes-to-bar

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