*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) Muscle Snatch + Hang Muscle Snatch + 2 Snatch Push Press + Overhead Squat: Every 1:30 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) 2 Snatches + Hang Snatch: Every 1:30 x 7 sets

Continue to build loading from complex 1. Drop and reset between the two Snatches. All reps full Squat.

3) 10 minute AMRAP:

12 Calories Ski/Bike/Row

21 Thrusters 65/45

12 Calories Ski/Bike Row

21 Pull-ups

Extra Work:

4) Wide Grip Lat Pull-Down: 3 sets of 30

Rest 90-120 seconds between sets. Use a weight you can be strict for the first 20 reps, and then use some body momentum as needed to finish the final 10 reps.

5) Pistol Squat: 10 minutes Practice

Work on any facet of the movement, including mobility.

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