* 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.

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 10-20 Calories Assault Bike

Movement 2 – 1-3 Muscle-ups

Pick a rep range for both movements you can maintain for all 10 rounds. The goal for the Muscle-ups is no volume, but skill. Focus on the skill of the movement, maximizing the kip out for the dip, keeping your body hollow as long as possible, etc. etc. At no time should the Muscle-ups feel fatiguing.

WOD:

2) Snatch: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps are full Squat. Drop and reset between every rep.

3) Clean and Jerk: 2 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. Drop and reset between reps.

4) 8 minute AMRAP:

20 Alternating Single Arm Dumbbell Snatch 50/35

40 Double-unders

Extra Work:

5) Strict Handstand Push-ups: 5 minute EMOTM

Unbroken descending ladder. For instance, 10,9,8,7,6. Pick an appropriate rep range. A good estimate is that you should be able to do the first set and still have close to 50% of the second set in the tank if you needed to do them in conjunction with the first set as 1 unbroken set.

6) Legless Rope Climb: 3-5 sets of 3

Rest 2 minutes between sets. Perform this if you have the capacity to do these with no more than 10-15 seconds rest between reps. If you don’t have that capacity then perform a 10 minute EMOTM.

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