*Power Dot will be demoing their products Tuesday, the 17th in the evening.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Snatch Pull + Snatch + Hang Snatch: 3×2, 4×1 Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. The first 3 sets are done as 2 complexes the final 4 sets are a single complex. Reset on the floor between the Snatch Pull and Snatch. No dropping the bar between the Snatch and Hang Snatch.

2) Snatch Pull: 5 Reps Every 2:00 x 3 sets

Performed as a continuation of your Snatch Complexes. These should be done around 90% of your 1RM Snatch+. Reset on the floor between each rep.

3) 21-15-9 – AQAP:

Power Cleans 135/95

Bar Facing Burpees

Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold/Walk.

5) Kettlebell Overhead Squat: 10 minutes Practice

Single or Double Kettlebell, up to you. If you are completely lacking in mobility than focus on that.

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