* The Open Is Coming HERE…Note for the Next 5 Friday’s 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.

WOD:

1) Jerk: 4 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and climb accordingly.

2) Snatch Push Press + Support: 4 x 3 + :20

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

3) 28 minute EMOTM:

Movement 1 – 10 Bar Facing Burpees

Movement 2 – 5 Chest-to-bar Pull-ups + 6 Pistol Squats + 7 Box Jump Overs 24/20

Movement 3 – 10-20 Calorie Row

Movement 4 – 1 Snatch @ 70-80%

For movements 1-3 pick/scale output so you can maintain for the 7 rounds. Snatch play by feel, do not try and max out, hit solid, clean, snappy reps.

4) Single Arm Dumbbell Push Press: 3 sets of 6/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all 6 reps on one side before switching, start on your non-dominant arm.

5) Single Arm Dumbbell Row: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. Perform all 12 reps on one side before switching, start on your non-dominant arm.

6) GHD Sit-ups: 3 sets of 20

Rest 90-120 seconds between sets.

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