* The Open Is Coming HERE

Pre Class:

1) 21 minute EMOTM:

Movement 1 – 3-5/side Overhead Dumbbell Lunges 50/35

Movement 2 – 15 Box Jump Overs 24/20

Movement 3 – 100ft Dumbbell Farmers Carry 100/70

Scale reps/loading as needed to be able to maintain all 7 sets.

WOD:

2) Snatch EMOTM:

Minutes 1-3 – 3 T+G Reps

Minutes 4-6 – 2 T+G Reps

Minutes 7-10 – 1 Rep

Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit.

3) Squat Clean Thruster: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM Clean and Jerk. Build as heavy as deemed fit.

4) “Open 11.3” – 5 minute AMRAP:

Max Reps Squat Clean and Jerk 165/110

The Clean and Shoulder-to-Overhead each count as there own rep for your score.

Extra Work:

5) Strict Muscle-up: 10 minute EMOTM

Scale to an assisted variation if you can’t do these.

6) Toes-to-bar: 75 for time

Keep track of time and sets to complete.

7) 9 minute AMRAP:

6 Kipping Ring Dips

9 Burpee Box Jump Overs 24/20

12 Push-ups

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