*2019 Events Breakdown HERE

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

WOD:

Session A:

1) Every 3:00 x 7 sets: 3 Legless Rope Climbs 15ft

Scale as needed. Goal for these should be to do them as fast as possible, maximizing both intensity and rest time.

2) 3 rounds AQAP:

21/15 Calories Row

21 Hang Power Cleans 135/95

21 Chest-to-bar Pull-ups

Scale as needed.

3) Fat Neutral Grip Bodyweight Row w/Pause: 7 sets of 5

Rest 90-120 seconds between sets. Add load as deemed fit. Pause at the chest for 2-3 seconds. Use a ring strap to hook the Fat Neutral grip to and hang it off a Pull-up Bar. Feet should be on a 20″ box.

4) Seated Single Arm Cable D-Handle Row: 3 sets of 20/side

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

5) Upright Barbell Row: 100 reps @ 45/35

Perform this with hands touching and pulling all the way to the chin. Not for time, for quality, keep it strict. Break-up into sets as needed.

Session B:

1) Snatch Warm-up – 2 sets of:

5 Muscle Snatch

5 Snatch Balance

5 Sotts Press

Use a warm-up load. Not for time, for quality.

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) Every 4:00 x 8 sets:

50 Heavy Rope Double-unders

500m Ski Erg

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