*The Open Is HERE

Pre Class:

1) 20 minute EMOTM:

Odd – 15/12 Calories Rowed

Even – 7 Toes-to-bar + 7 Box Jump Overs 24/20 + 7 Shoulder-to-Overhead 135/95

Scale reps loading as needed to get maintainable output for all 10 rounds.

WOD:

2) Halting Snatch + Hang Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Halting Snatch pull to just below the Knee and hold for 2 seconds, then complete the lift.

3) Snatch Push Press: 4 sets of 5

Rest 90-120 seconds between sets. Goal is heavier than last week.

4) AQAP:

12-9-6 Muscle-ups

21-15-9 Power Cleans 135/95

100-75-50 Double-unders

Extra Work:

5)  AQAP:

21-15-9 Strict HSPU

500m Row

Perform a 500m Row after each set of HSPU’s.

6) Strict Chest-to-bar Pull-ups: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

7) Ring Support: 5 x 30 seconds

Rest 90-120 seconds between sets. Heavy as possible. Focus on external rotation of the rings.

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