* 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) Snatch: 3 sets of 2 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between reps. All reps full Squat.

3) Clean and Jerk: 3 sets of 2 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat and Split Jerk.

4) 40 minute EMOTM:

Movement 1 8-15 Calories Assault Bike/Rower

Movement 2 10 Box Jumps Overs 24/20

Movement 3 8-10 Bar Facing Burpees

Movement 4 5 Cycled Push Jerk

Pick reps you can maintain for movements for all 10 rounds. For the Push Jerk use a weight you would feel confident hitting 10 reps for. Overall this session should be a little easier than weeks past, think aerobic the whole time, you shouldn’t be spiking your heart rate too hard, if you have a heart rate monitor, somewhere in the 140-155 range, or think about a pace you could have a conversation at.

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

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

6) 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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