*2019 Events Breakdown HERE

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

WOD:

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

3 Power Snatches

2 Hang Squat Snatches

1 Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the bar, true Barbell Cycling!

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

3 Power Cleans

2 Hang Squat Cleans

1 Thruster

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the bar, true Barbell Cycling!

2) 3 rounds AQAP:

21/15 Calories Ski/Bike/Row/Run

21 Hang Power Cleans 95/65

21 Pull-ups

Extra Work:

3) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken reps.

4) Seated Single Arm Cable D-Handle Row: 3 sets of 20/side

Rest 90-120 seconds between sets. 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