*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Close Grip Bench Press w/Chains: 4 sets of 6

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. You choose the chain weight.

2) Every 3:00 x 6 sets: 2 Power Clean + 2 Hang Power Clean + 2 Push Jerk

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) Split Jerk: 7 sets of 2 @ 70-80%

Warm-up as needed. Rest 90-120 seconds between sets. Keep loading at something that your lifts are clean and snappy.

4) Deadlift:

5 @ 60-65%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

1 @ 95-105%

Be smart, with the Open going on if you’re not a confident, heavy puller down push to peak loading.

5) 14 minute EMOTM:

Odd – 10-20 Assault Bike

Even – 3-5 Wall Facing Strict Handstand Push-ups

Pick output/reps you can maintain for all 7 sets. If you can’t perform the HSPU’s perform Wall Facing Negatives.

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

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

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

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