*Winter Sniffels Here

Pre Class:

1) 21 minute EMOTM:

1 – 1/side Kettlebell Turkish Get-up 70/53

2- 10-20 Calories Ski Erg

3 – 1-6 Bar Muscle-ups

Pick reps/loading you can maintain for all 7 rounds.

WOD:

2) 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.

3) 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.

4) 13 minute AMRAP:

55 Power Cleans 115/75

55 Wall Balls 20/14

55 Bar Facing Burpees

55 Shoulder-to-Overhead 115/75

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

Extra Work:

5) AQAP:

80 Alternating Pistol Squats

40 GHD Sit-ups

20 Strict Deficit Handstand Push-ups 3″

10 Rope Climbs 15ft

Scale as needed.

6) Chest-to-bar Pull-ups: 5 sets of 10-20 reps

Rest 2-3 minutes between sets.

7) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Ideally use a stall bar if you have one.

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