*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) Clean High-Pull + Hang Clean High-Pull + Hang Muscle Clean + Push Press: Every 1:30 x 7 sets
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.
2) Halting Clean + Hang Clean + Jerk: Every 1:30 x 7 sets
Continue to build loading from Complex 1. Halt should be a 3 second hold below the knee.
3) 14 minute AMRAP:
20 Overhead Squats 75/55
20 Alternating Dumbbell Snatch 50/35
4) Walking Lunges: 5 minutes @ Moderate Tempo
Get some clean reps in, focus on positioning and activation.
5) Dumbbell Bench Press: 4 sets of 10
Rest 2-3 minutes between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE