*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) 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.
2) Every 1:30 x 7 sets: Snatch Pull + Snatch + Hang Snatch
Continue to build loading from complex 1. Build as heavy as deemed fit.
3) 7 minute AMRAP:
15 Thrusters 65/45
4) False Grip Ring Rows: 4 sets of 8
Rest 90-120 seconds between sets. Add load as deemed fit.
5) V-Ups: 4 sets of 10-20
Rest 90-120 seconds between sets.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE