*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) Every 1:30 x 7 sets: Snatch High-Pull + Hang Snatch High-Pull + Hang Muscle Snatch + Overhead Squat

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

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

Continue to build loading from the first complex. Halt just below the knee for 3 seconds. Both reps full Squat.

3) 10 minute AMRAP:

50 Double-unders

15 Power Snatch 75/55

10 Pull-ups

Extra Work:

4) Muscle-ups: 10 minutes Practice

Work on any facet of a Muscle-up.

5) Seated Neutral Grip Cable Row: 3 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