*Want to Participate in the Open HERE

**CVCF Stowe Bowl HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

3 Power Snatch +

2 Low Hang Power Snatch +

1 Hang Power Snatch

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant barbell cycling. Your Hang rep can be done anywhere above the knee.

1a) 10:30 – 21:00 – Every 1:30 x 7 sets:

3 Power Cleans +

2 Low Hang Power Cleans +

1 Hang Power Clean

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant barbell cycling. Your Hang rep can be done anywhere above the knee.

2) 9 minute Up Ladder:

3 Toes-to-bar

3 Deadlifts 155/105

30 Double-unders

Workout goes 3+3+30, 6+6+3-, 9+9+30, and so on until 9 minutes is up.

Extra Work:

3) Rope Climb: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

4) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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