* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

Pre Class:

1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week.

WOD:

2) Clean: 4 sets of 2 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. Drop the bar and reset between reps.

3) Snatch Balance: 4 sets of 3 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets.

4) 7 minute Up Ladder:

3 Hang Power Clean + Push Jerk 115/75

3 Toes-to-bar

Extra Work:

5) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete.

6) Football Bar Mid-Grip Floor Press: 4 sets of 8

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

7) Row: 8 x 50 Calories

Rest 3 minutes between intervals. Push these as hard efforts.

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

Post Results/Thoughts To Comments