*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the doubles.

2) Power Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from the Muscle Snatch.

3) Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from the Power Snatch.

4) 2 sets of:

A) 3 rounds AQAP:

10 Double Dumbbell Ground to Overhead 50/35

20 Alternating Pistols

50ft Handstand Walk

Rest 5 minutes

B) 3 rounds AQAP:

25 Wall Balls 20/14

15 Bar Facing Burpees

10 Chest-to-bar Pull-ups

Rest 5 minutes

Alternate between A and B, performing the 3 rounds for time twice on each triplet. For the Dumbbells the weight can be moved in a Clean and Jerk or a between the legs Muscle Snatch. For the Handstand Walk perform in 25ft, kick down, turn-around, 25ft back.

5) Strict Muscle-up: 10 minute EMOTM

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

6) Pausing Wide Grip Cable Lat Pull Down: 4 sets of 8

Rest 2-3 minutes between sets. Heavy as possible. Pause at the chest for 3 seconds.

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