*Winter Sniffels Here

WOD:

1) Snatch Lift-Off + Power Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. For the lift-off, pull to your mid-thigh, hold for 2 seconds, then reset to the floor for the Power Snatch.

2) Clean Pull + 2 Hang Power Clean + 3 Jerks: Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70-% of your 1RM Power Clean + Push Jerk. Build as heavy as deemed fit. This should be done as a complex, no dropping the bar between reps. Jerk is anyway, anyhow.

3) 13 minute AMRAP:

55 Power Cleans 75/55

55 Wall Balls 20/14

55 Bar Facing Burpees

55 Shoulder-to-Overhead 75/55

Yes this is an AMRAP…it designed for 99% of people not to get through.

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) Kipping Pull-up: 10 minutes Practice

Work on any facet of a Kipping Pull-up

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE