*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets

Warm-up as needed. Start around 50-60% of your 1RM. Snatch. Build as heavy as deemed fit. Drop and reset between the Doubles for the first 3 sets.

2) Power Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: 1 Rep Every 1:00 x 7 sets

Continue to building loading from Part 2.

4a) 0:00 – 10:00 – 3 rounds AQAP:

6 Squat Cleans 135/95

9 Bar Facing Burpees

12 Toes-to-bar

Scale so these efforts are around 4 minutes.

4b) 10:00 – 20:00 – 3 rounds AQAP:

6 Power Snatch 135/95

9 Bar Facing Burpees

12 Ring Dips

Scale so these efforts are around 4 minutes.

4c) 20:00 – 30:00 – 3 rounds AQAP:

6 Thrusters 135/95

9 Bar Facing Burpees

12 Chest-to-bar Pull-ups

Scale so these efforts are around 4 minutes.

5) AQAP:

3 Legless Rope Climbs 15ft

6 Rope Climbs from Seated 15ft

9 Rope Climbs 15ft

Rope Climbs from seated you may use your legs as deemed fit.

6) Paralette Handstand Push-up: 7 sets of 3

Rest 90-120 seconds between sets. Strict or Kipping, your choice. Build to a max deficit.

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