Competitor class will start at 7:30am this am. The box will open at 7:15. The gym is going to close promptly at 9:00am for the scavenger hunt. If you are participating in the Scavenger Hunt please meet at Park St. at 9:30am. There is no Open Gym from 9 to noon, so please plan to stay on time with the class. There will be open gym from 12pm until 3pm.
Warm-up
Row 1000m
with an empty barbell:
5 Split Jerks
5 Muscle Snatch
5 OHS
5 Snatch Balances
5 Drop Snatches
5 High Hang Squat Snatches
5 mid Hang Squat Snatches
5 Low Hang Squat Snatches
5 Split Jerks
OLY
20 minutes to work up to a heavy Squat Snatch
20 minutes to work up to a heavy Clean & Jerk
*these don’t have to be 1RMs – work up to a heavy 1 rep for the day. If you are feeling good go for a 1RM
WOD – 15 minute cap
5-4-3-2-1
Muscle ups
Box Jumps 40/30
Rope climbs
Double unders x 20
Regional – 36/28
Open – 30/24; ring dips for MuUps and Rope climbs -3-2-1-1-1