*Cleaning out the Cubbies HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

Session B:

1) Every 3:00 x 7 sets:

5 Strict Pull-ups +

10 Chest-to-bar Pull-ups

Performed as a complex. If you don’t have the capacity to perform 7 unbroken sets of this, scale volume appropriately. Use this as an opportunity to get some low intensity volume and skill work in.

2) Close Grip Chin-up: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible. 

3) AQAP:

50-40-30-20-10 Kettlebell Swings 70/53

25-20-15-10-5 Toes-to-bar

Scale as needed.

4) Seated Neutral Fat Grip Cable Row: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

5) Single Arm Kettlebell Upright Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

Session B:

1) Snatch Warm-up – 2-3 sets not for time:

5 3-Stop Snatch Pulls (Below Knee, Mid-Thigh, Pockets)

5 Snatch Grip Press

5 Pause Overhead Squat

Use this as warm-up.

2) Heavy Complex for Day + 3 Back Off Sets @ 80-90%:

Snatch Pull +

Low Hang Power Snatch +

Low Hang Snatch

Rest as needed. Don’t spend more than 30 minutes on this. Goal should be to keep to 5 sets to establish your Max, and then hit the 3 back-off sets accordingly.

3) Heavy Complex for Day + 3 Back Off Sets @ 80-90%:

Clean Pull +

Low Hang Power Clean +

Low Hang Clean +

Jerk

Rest as needed. Don’t spend more than 30 minutes on this. Goal should be to keep to 5 sets to establish your Max, and then hit the 3 back-off sets accordingly.

4) Row – 10 sets of:

300m Row

Rest 60 seconds

200m Row

Rest 60 seconds

100m Row

Rest 60 seconds

Hard, but consistent efforts for each respective difference.

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