*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) 18 minute EMOTM:
1-3 – 40 seconds Ski/Bike/Row/Run
4-6 – 25ft Handstand Walk + 5 Kipping Handstand Push-ups
7-9 – 50ft Double Dumbbell Overhead Walking Lunges 50/35
Pick reps/output you can maintain for the 2 cycles through.
2) Every 1:30 x 7 sets: Halting Snatch High-Pull + Muscle Snatch + Snatch Balance + Overhead Squat
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.
3) Every 1:30 x 7 sets: Snatch Pull + Snatch + Hang Snatch
Continue to build loading from complex 1. Build as heavy as deemed fit.
4a) 3 rounds @ 80-90%:
15 Thrusters 100/65
15 Chest-to-bar Pull-ups
Rest 5-10 minutes
4b) 3 rounds @ 80-90%
25 Wall Balls 20/14
25 Dumbbell Deadlifts 50/35
Hit workouts at efforts that are maintainable and not crushing. Goal is each round at the same pace.
5) Rope Climbs: 3 sets of 5
Rest 2 minutes between sets. For time.
6) False Grip Ring Rows: 4 sets of 8
Rest 90-120 seconds between sets. Add load as deemed fit.
7) Wide Grip Lat Pull Down: 4 sets of 12
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE