* The Open Is Coming HERE

WOD:

1) Snatch EMOTM:

Minutes 1-3 – 3 T+G Reps

Minutes 4-6 – 2 T+G Reps

Minutes 7-10 – 1 Rep

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

2) Squat Clean Thruster: 1 Rep Every 1:00 x 10 sets

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

3) 5 minute AMRAP:

Max Reps Squat Clean and Jerk 115/75

The Clean and Shoulder-to-Overhead each count as there own rep for your score.

Extra Work:

4) Toes-to-bar: 50 reps for time

Keep track of time and sets to complete. If you don’t have these proficiently yet use this as time to practice.

5) Single Arm Dumbbell Row: 4 sets of 10/side

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

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