*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 5-10 Triple-unders

2 – 5 Double Kettlebell Deadlifts

3 – 10-20 Calories Ski/Bike/Row

Pick reps, weights, etc. that you can maintain for all 7 sets

2) Snatch High-Pull + Hang Power Snatch + Snatch: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Hold onto the bar after the High-Pull, drop the bar after the Hang Power Snatch and reset on the floor for the Snatch. First 3 sets are doubles of the complex.

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

Build a little heavier than last week. Reset on the floor between each rep.

4a) 0:00 – 10:00 – 3 rounds AQAP:

30 Double-unders

12 Pull-ups

9 Thrusters 95/65

Scale so these are 3-4 minute efforts.

4b) 10:00 – 20:00 – 3 rounds AQAP:

30 Double-unders

9 Chest-to-bar Pull-ups

6 Thrusters 135/95

Scale so these are 3-4 minute efforts.

4c) 20:00 – 30:00 – 3 rounds AQAP:

30 Double-unders

6 Muscle-ups

3 Thrusters 185/135

Scale so these are 3-4 minute efforts.

5) Rope Climb from Seated: Every 1:00 x 10 sets @ 15ft

Start from seated and use your legs/arms in anyway any fashion to climb.

6) Fat Neutral Grip Bodyweight Rows: 4 sets of 8-10 Reps

Rest 90-120 seconds between sets. Add load as deemed fit.

7) Strict Toes-to-bar: 4 sets of 10-15 Reps

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

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