* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

Pre Class:

1) 21 minute EMOTM:

Movement 1 – 1 Round of Strict Cindy

Movement 2 – 10-20 Calorie Row

Movement 3 – 1-4 Muscle-ups

Pick output you can maintain for all 7 rounds. Muscle-ups are meant to be low volume, scale accordingly. You should hit your last set of Muscle-ups, and feel like you  could keep going and hit 2-3x the number of reps you’ve been doing through the entire EMOTM.

WOD:

2) Snatch Pull + Hang Snatch + Snatch: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset after the Hang Snatch. All reps full Squat.

3) 2 Clean Pulls + Clean + Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets Drop the bar and reset after each Clean Pull. Clean is full Squat and Jerk is Split.

4) 8 minute AMRAP:

40 Double-unders

20 Wall Balls 20/14

10 Deadlifts 225/155

Extra Work:

5) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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