*Cleaning out the Cubbies HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

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

2 Snatches

2 Hang Snatches

2 Overhead Squats

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. All Snatches are full Squat. The goal here is true barbell cycling, the bar should not stop moving at any point in time.

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

2 Cleans

2 Hang Squat Cleans

2 Push Jerk

Start around 50-60% of your 1RM. Build as heavy as deemed fit. All Cleans are full Squat. The goal here is true barbell cycling, the bar should not stop moving at any point in time.

2) AQAP:

50-40-30-20-10 Kettlebell Swings 53/35

25-20-15-10-5 Toes-to-bar

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

4) Seated Neutral Fat Grip Cable Row: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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