Friday 03.03.23

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

Whiteboard / Warmup

500m Row
– then –
2 Rds:
– w/ empty bar –
10 Tall Plank shoulder taps
20 Single unders (Line Hops)
10 Snatch Grip Deadlifts
10 Muscle Snatch

GET FIT

For those not doing the OPEN for a score, ignore the timecaps and do it straight through as 4 rds. Increase the weight on your snatches each rd, and scale the strict HSPU’s to your normal movement.

‘OPEN 23.3’
Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

Women – 65 lb, 95 lb, 125 lb, 155 lb
Men – 95 lb, 135 lb, 185 lb, 225 lb