***8am Open Gym, 9am & 10am classes, Open Gym 11-1pm
Strength
a) Back Squat (5 sec tempo down) – 10×1 @ 70-95%
b) One Arm High Pull – 4×10 (each arm – keep trunk square)
Conditioning
4 RFT (with a partner)
12 Squat Clean n Jerk 205/135# (65%)
24 Double Dutch Burpees
Then:
2018 Meter Row (Switch every 500m)
8 Rope Climbs 20ft (Do 2 while partner is rowing)
WOD Notes: Sq CnJ should feel heavy & you should switch every rep. Burpees are at the same time with partner. Each Burpee is worth 2 reps so you’re only do 12 each round.