*Cleaning out the Cubbies HERE…TODAY!

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

Session A:

1) Every 1:00 x 12 sets: 1 Halting Snatch

Warm-up as needed. Start around 60% of your 1RM. Pull to just below the knee and hold for 3 seconds, then finish the lift. All reps full Squat.

2) Every 1:00 x 12 sets: 1 Halting Clean

Warm-up as needed. Start around 60% of your 1RM. Pull to just below the knee and hold for 3 seconds, then finish the lift. All reps full Squat.

3) 5 sets of:

3 Front Squats +

2 Jerks

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Back Squat: 2 sets of 20 @ 50-70%

Rest 3-5 minutes between sets. Moderate load, don’t crush yourself, but make yourself work a bit.

5) 20 minute AMRAP:

4 Muscle-ups

8 Dumbbell Squat Cleans 50/35

16 Box Jump Overs 24/20

32 Wall Balls 20/14

Extra Work:

1) 4 rounds AQAP:

5 Rope Climbs 15ft

500m Ski Erg

Scale as needed.

2) Single Arm Dumbbell Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) Dumbbell Alternating Curls: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

4) Run: 6 x 800m

Rest 3 minutes between sets. Hard, but maintainable paces.

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