OPEN WOD 17.4

*** As a reminder, PLEASE reserve your place in class using the ZenPlanner App on your smartphone ***

A) Strength:

1) EMOM 5:

2 (Squat) Clean & Jerks @ 75% of 1RM or a moderate load.

 - Rest 90s & add weight -

2) EMOM 3: 

1 (Squat) Clean & Jerk @ 85% of 1RM.

3) Take 5 minutes and Warm-up Metcon Movements: Deadlifts, Wall Ball Shots, HSPU

Beginner Strength Option:

1) Front Squat + Push Press (5 x 3 + 3)
- Work to a challenging set of 3 Front Squat & 3 Push Press.

2) Work on Power cleans for reminder of time.

B) WOD:

"Open WOD 17.4"

AMRAP 13:

55 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
55 Wall Ball Shots (20/14)
55 Calorie Row
55 Handstand Push-ups (S = Push-ups, Box Push-ups)

*Sub 800 meter run for 55 cal row if needed or 48/36 Assault Bike Cals

C) Extra Credit:

3 Options:

1) Sledpull Powerwalk (4 x 40) meters @ heavy. Rest 60s.

2) Glute Ham Raises (4 x 8-10). Rest 60s.

3) Banded Ab Pulldown/Banded Pull-Through: Accumulate 100 reps of each.
*Rest as needed between sets.