* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

WOD:

1) Back Squat: 5 sets of 3 @ 85% + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps.

2) Muscle Snatch: 3 sets of 2 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them have them.

3) Clean and Jerk: 3 sets of 1 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between each rep. All reps full Squat and Split Jerk.

4) Clean Deadlift: 3 sets of 3 @ 115%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them, have them.

5) 40 minute EMOTM:

Movement 1 10-20 Calories Assault Bike

Movement 2 1-10 Chest-to-bar Pull-ups

Movement 3 10 Box Jump Overs

Movement 4 5 Cycled Push Jerk

Pick reps you can maintain for movements for all 10 rounds. For the Push Jerk start at a moderate weight and build as deemed fit.

6) Single Arm Dumbbell Row: 3 sets of 15/side

Rest 90-120 seconds between sets. Keep it strict. Heavy as possible.

7) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

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