* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) “Open 17.1”- AQAP:

10-20-30-40-50 Single Arm Alternating Dumbbell Snatch 50/35

15 Burpee Box Jump Overs 24/20

Rest as needed.

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

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. No dropping the bar between reps, go T+G between the Pull and Snatch. Use straps if you need them/have them.

3) Clean + 3 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.

4) Pause Front Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 2/3/17 for loading.

5) Front Squat: 5 Reps every 2:00 x 4 sets

This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 2/3/17 for loading.

6) Glute Ham Raise: 5 sets of 5

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

7) 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