*Please note that this Saturday afternoon and all day Sunday we will be hosting another Power Lifting Competition. This means there will be no open gym on Sunday. For those who have been repeating the Open workouts please look at doing it Thursday and Saturday if it is crucial for you to do it twice, there will be no opening or time to do it on Sunday.

WOD:

1) Touch and Go Power Clean: 3-3-3-3-3

Rest 90-120 seconds between sets. Build through 5 heavy working sets. These are touch and go and that is what we want you all to practice, no dropping the bar, and no resting it on the floor in between reps. You may rest in the rack or in the hang. See video below for demo.

2) 10 minute AMRAP:

30 Calories Rowed

30 Box Jumps 30/24

30 Squat Snatch 115/75

Extra Work:

3) Hip Extensions: 3 x 15-30

Rest 90 seconds between sets. Pick a rep range that you can sustain without stopping

4) Max Strict + Max Kipping HSPU: 3 sets

Rest 2 minutes between sets. No kicking down between Strict and Kipping.

For results post weights of each set of Cleans and Rounds and Reps completed for Met-con along with any scaling used (or just reps if a round isn’t completed). If you did Extra work post reps, thoughts, etc.

Post Results/Thoughts To Comments