*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.
1) 20 minute EMOTM:
1 – 40 seconds Ski/Bike/Row/Run
2 – 5 High Box Jumps
3 – 40 seconds Ski/Bike/Row/Run
4 – 5 Double KB Deadlift + 50f Farmers Carry
Pick reps/output you can maintain for all 5 cycles.
2) 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.
3) 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.
4a) 3 sets:
15 Thrusters 100/65
15 Chest-to-bar Pull-ups
Rest 2 minutes between sets
Rest 5 minutes
4b) 3 rounds AQAP:
10 Bar Facing Burpees
15/10 Calories Assault Bike
10 D-Ball Over the Shoulder 150/100
Scale as needed.
5) L-Sit: Accumulate 3 minutes
Keep track of time and attempts to complete.
6) 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.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE