*Want to Participate in the Open HERE

**CVCF Stowe Bowl HERE

WOD:

1) Every 1:00 x 15 sets: 1 Snatch

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

2) Every 1:30 x 10 sets: 1 Clean and Jerk

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

3) Rope Climb: 1-2 Reps Every 1:00 x 15-20 sets

Use this as technique work, try to make each Rope Climb as perfect and efficient as possible. This should not be performed with reps that create any real intensity, or push you to the point of struggling to get the work done.

4) 9 minute Up Ladder:

3 Toes-to-bar

3 Deadlifts 225/155

30 Double-unders

Workout goes 3+3+30, 6+6+3-, 9+9+30, and so on until 9 minutes is up.

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