*Fall/Winter Holiday Schedule HERE

WOD:

1) Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) AQAP:

50 Box Jump Overs 24/20

40 Alternating Dumbbell Snatch 50/35

30 Box Jump Overs 24/20

20 Dumbbell Thrusters 50/35

10 Box Jump Overs 24/20

Extra Work:

5) Double-unders: 10 minutes Practice

Goal should be to work to 100 unbroken reps.

6) Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Focus on position over loading.

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