* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1a) 2 Muscle Clean + Push Press: Every 1:00 x 5 sets

Start around 60% of your 1RM. Build as heavy as deemed fit. Reset the bar on the floor between reps.

1b) Power Clean + Push Press: Every 1:00 x 5 sets

Build upon your loading in 1a. Build as heavy as deemed fit.

1c) Clean and Jerk: Every 1:00 x 5 sets

Continue to build upon your loading from 1b. All reps are Full Squat and Split Jerk.

1d) Clean Pull: 3 Reps Every 2:00 x 3 sets

These should be done around 100% of your 1RM Clean. Build as deemed fit. Reset on the floor between reps. This should be done as one continuous 21 minute piece.

2) 8 minute AMRAP:

40 Double-unders

20 Wall Balls 20/14

10 Deadlifts 155/105

Extra Work:

3) Toes-to-bar: 10 minute Practice/EMOTM

Work on the skill if you have them, perform and EMOTM of even reps if you do have them.

4) Turkish Get-up: 5 sets of 3/side

Rest 90-120 seconds between sets. Perform all reps on one arm before switching to the other. Heavy as possible.

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