* The Open Is Coming HERE

Pre Class:

1) 20 minute EMOTM:

Odd – 10 Wall Balls 20/14

Even – 5 Box Jumps + 5 Box Jump Overs 24/20

Yes this is not very tough, this is a warm-up, use it to fine-tune your movements.

WOD:

2) 10 minute EMOTM:

Minutes 1-3 – 3 T+G Power Snatch

Minutes 4-6 – 2 T+G Power Snatch

Minutes 7-10 – 1 Power Snatch

Warm-up as needed. Start at a moderately heavy 3 Rep T+G Power Snatch. Goal should be to build every set. The Triples and Doubles should be heavy, these are not light warm-up sets to get to a Heavy Single.

3) 10 minute EMOTM:

Minutes 1-3 – 3 T+G Power Clean

Minutes 4-6 – 2 T+G Power Clean

Minutes 7-10 – 1 Power Clean

Warm-up as needed. Start at a moderately heavy 3 Rep T+G Power Clean. Goal should be to build every set. The Triples and Doubles should be heavy, these are not light warm-up sets to get to a Heavy Single.

4) 7 minute Up Ladder:

3 Clean and Jerks 155/105

3 Bar Facing Burpees

Extra Work:

5) AQAP:

50 Alternating Single Arm Dumbbell Squat Snatch 50/35

20 Muscle-ups

Scale as needed.

6) Rope Climbs: 15 for time

Scale as needed.

7) Strict Deficit Handstand Push-ups: 7 sets of 3

Rest 2-3 minutes between sets. Build to a max deficit.

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