Saturday, March 4 – Class

NOTE: Saturday’s Open Gym will be from 2-4pm

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
5 Dolphin Push-Ups
10 PVC Dislocates
10 PVC OHS Squat to Sotts Press

Prep
1 x 5 OHS* (bar only) + 5 hollow to arch on pull-up bar
1 x 5 OHS* (light wt) + 5 kip swings on pull-up bar
1 x 5 OHS* (at or near working weight) + 3 pull-ups (@ scaling option to be used in workout)

* To get the bar into position for the OHS, perform 1 Clean to BTN Wide Grip Push Press as follows:

1. First, clean the bar;
2. Second, partially push press the bar, raising it just high enough to move it behind your head and onto your shoulders;
3. Third, widen your hands to your OHS position (same width as your grip for snatches);
4. Fourth, keeping the hands wide, push press the bar from your shoulders into the overhead position so that you are ready to begin the OHS;
5. Fifth, drop the bar – do NOT squat the weight, this drill is simply to prepare you for getting the bar into the OHS position

Partner Met-Con
6 rounds, 3min ON + 3min OFF, working as far through the following descending ladder as possible:

2 Rounds of 10 OHS and 10 Pull-ups;
2 Rounds of 8 OHS and 8 Pull-ups;
2 Rounds of 6 OHS and 6 Pull-ups;
AMRAP Rounds of 4 OHS and 4 Pull-ups

Weight Options: M=95/75/65; W=63/53/45/35
Pull-up Options: Chest-to-Bar / Chin over Plane/ Assistance with Single Band / Ring Rows

Accessory
3 Rounds, NFT, of
15 Tube Face Pulls
10 Single Arm DB Rows

Finisher
2 rounds per person of
Max reps Cradle of Pain