* The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.
1) 2 Hang Muscle Snatch + 1 Overhead Squat: Every 1:00 x 5 sets
Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as deemed fit.
2) Halting Snatch + Hang Power Snatch: Every 1:00 x 10 sets
Done as a continuation of Part 1. Pull to just below the knee and hold for 3 seconds, then finish the lift, full squat. Then drop to the hang for rep 2. Perform all reps from the same hang position of your choice. Build as heavy as deemed fit.
3) Snatch Pull: 5 Reps Every 2:00 x 3 sets
Done as a continuation of Part 2. Work at around 100% of your 1RM Snatch or heavier.
4) 7 minute AMRAP:
15 Dumbbell Thrusters 35/25
5) Crab Walk: Accumulate 500ft
For quality not time.
6) L-Sit: Accumulate 2 minutes
Performed on Paralettes. Keep track of time and attempts to complete.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE