Join us next Monday for the Rogue Sleigh Ride Challenge!

Click HERE to register.

 

Open Gym

1200-1330

Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club†

Lift 1:

On an every 2:00 clock:

Snatch Balance

3 @ 30% of 1-rm snatch

3 @ 45%

3 @ 55%

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

1 @ 85-90%

 

For quality

 

Lift 2:

Hang Squat Snatch

Take 8:00 to warm up to 80-85% of 1-rm snatch and then…

On an every 1:15 clock, perform

1 @ 80-85%

 

8 Sets for quality

 

 

Lift 3:

On an every 4:00 clock:

Back-rack lunges

25-ft down, turn, 25-ft back

 

4 Sets for quality, increase load each set

 

Strict Strength:

Spend 10-minutes working on where you are in our strict strength gymnastics program

 

 

†MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the skills and strength needed to improve the Olympic and power lifts.

 

 

Post results and experiences in the comments