*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) Halting Clean High-Pull + Muscle Clean + Front Squat + Push Press: Every 1:30 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Halt below the knee for 3 seconds.

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

Continue to build loading from Complex #1.

3) 9 minute AMRAP:

21-15-9 Deadlifts 155/105

21-15-9 Push-ups

Extra Work:

4) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

5) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken reps.

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