*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean + Push Press + Push Jerk

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets: Clean + Low Hang Clean + Jerk

Continue to build loading from complex 1.

3) 20 minute AMRAP:

8 Knees-up

10 Single Arm Dumbbell Hang Clean + Press 35/25

14/12 Calories Ski/Bike/Row

Extra Work:

4) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Focus on positioning over load.

5) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform all reps on 1 side before switching to the other.

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